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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Substitute gluten-free pasta for regular; beware of cross-contamination from breaded or seasoned items at fish counter.

 

"The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease."
-Thomas A. Edison, Inventor

The refrigerator light goes on...

Roasted criminis are an easy and inexpensive way to add maximum flavor to a dish. Sauteeing them like this until they are well caramelized is the key. The combination of the umami flavor in the mushrooms, the sweetness of the scallops and the richness of the olives combines well with the pasta for a great salad.

Portion Size

Eating healthy is as much about the amount of food you eat as any other issue. A serving size of pasta is two ounces (the amount in the Nutrition Facts on a box or bag of pasta). Since the standard box of pasta is one pound, there are eight servings in a box with each serving having about 200 calories.

There is usually not much fat in pasta, about a gram or so per serving. Most pasta is simply flour and water.


 

Scallop and Penne Salad



Servings = 2 | Serving size =about 2 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Cooking time does not include chilling time. This recipe keeps well in the refrigerator.

spray olive oil
8 ounces crimini mushrooms (sliced)
3 quarts water
4 ounces whole wheat or gluten free penne pasta
4 tsp olive oil
1 tsp dried rosemary (or 1 Tbsp. fresh)
1 medium zucchini (cut into large dice)
2 ribs celery (diced)
8 green olives (coarsely chopped)
1/4 tsp salt
fresh ground black pepper (to taste)
8 ounces sea scallops

Place a large non-stick skillet over medium-high heat. Spray lightly with olive oil and add the mushrooms. Cook, tossing frequently, until well browned.

While the mushrooms are cooking place the water in a large sauce pan over high heat. When the water boils add the penne. Cook until al dente, drain and add to a large mixing bowl. Add 3 teaspoons of the olive oil and toss well. Place in refrigerator.

When the mushrooms are done add them to the penne and toss well.

Place the remaining 1 teaspoon olive oil in the skillet. Reduce the heat to medium and add the rosemary. Cook for about one minute and add the zucchini. Cook, tossing frequently, for about 3 - 4 minutes and add them to the penne and mushrooms. Toss well.

Add the celery, green onions, salt and pepper and toss well.

Place the pan back on the range and increase the heat to medium-high. Spray the pan lightly with olive oil and place the sea scallops in the pan to sear. Cook for about 4 - 5 minutes on each side. Remove to a cutting board and let cool slightly. Cut each scallop into eighths and add to the salad.

Toss well and chill.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 2

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Amount Per Serving

Calories 440 Calories from Fat 108
  % Daily Value
Total Fat 12g 19%
    Saturated Fat 2g 9%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 37mg 12%
Sodium 629mg 26%
Total Carbohydrates 55g 18%
    Dietary Fiber 8g 30%
    Sugars 4g  
Protein 31g  
Vitamin A 10% Vitamin C 36%
Calcium 11% Iron 21%
Vitamin K 22 mcg Potassium 1350 mg
Magnesium 175 mg