Baked scallops are luscious served with linguine. Scallops are readily available. I like to use the frozen ones in this recipe so you can buy them to have on hand for a quick meal. You can use any type of scallop for this recipe. If you buy small bay scallops, then cut the baking time to 10 minutes.

Fresh spinach linguine is available in the refrigerated case of most supermarkets. It only takes a couple of minutes to cook. Dried linguine can also be used. If you use dried, you will only need 6 ounces.

HELPFUL HINTS:

Choose scallops that are wild caught and flash frozen.

Fat-free, no-salt-added chicken broth can be used instead of clam juice.

COUNTDOWN:

Preheat oven to 350°F.

Place water for pasta on to boil.

Start scallops.

Make linguine.

Complete scallops.

SOPPING LIST:

To buy: 3/4 pound frozen sea scallops, 1 container whole-wheat plain breadcrumbs, 1 bottle white wine, 1 piece Parmesan cheese, 1 bunch parsley, 1 bunch carrots, 1 package fresh spinach linguine or dried linguine,

Staples: butter, onion, salt and black peppercorns

Baked Parmesan Scallops

Recipe by Linda Gassenheimer

3/4 pound frozen sea scallops

1/4 cup whole-wheat plain breadcrumbs

1 1/2-teaspoons butter

2 ounces white wine

2 tablespoons grated Parmesan cheese

1/8 teaspoon freshly ground black pepper

1/4 cup chopped fresh parsley

Preheat oven to 350°F. Rinse scallops and place in a small baking dish just large enough to hold them in one layer. Sprinkle with breadcrumbs and toss to coat. Cut butter into small pieces and spread over the scallops. Add wine to baking dish and bake for 15 minutes. Remove scallops from oven and turn on broiler. Sprinkle scallops with Parmesan cheese and place under broiler for 5–10 seconds. Watch carefully—they will brown quickly. Remove from broiler and season with pepper. Serve on a bed of Spinach Linguine with Carrots and sprinkle parsley on top.

Yield 2 servings.

Spinach Linguine with Carrots

Recipe by Linda Gassenheimer

1/2 cup white wine, divided use

1/2 cup sliced carrots

1/2 cup sliced onion

4 ounces fresh spinach linguine or 3 ounces dried linguine

1/8 teaspoon salt

1/8teaspoon freshly ground black pepper

Place water for pasta on to boil.

Heat 1/4 cup wine in a small nonstick skillet. Add carrots and onion and sauté over low heat 10 minutes. Place pasta in boiling water. Cook 2–3 minutes for fresh pasta and 9 minutes for dried. Save 2 tablespoons of pasta water and then drain the linguine. Add the reserved pasta water and remaining 1/4 cup of wine to the carrots and onions. Add salt and pepper. Add linguine to the sauce and toss well. Serve on individual plates and spoon scallops on top.

Yield 2 servings.

Per Serving: Total Calories 498, Total Fat 8.9g, Saturated Fat 3.8 g, Monounsaturated Fat 1.9 g, Sodium 701 mg, Cholesterol 112 mg, Total Carbohydrate 49.6 g, Fiber 4.5 g, Sugars 3.9 g, Protein 39.6 g, Potassium 382 mg, Phosphorus - 220 mg

Choices/Exchanges: 3 starch, 1/2 carbohydrate, 1 nonstarchy vegetable, 5 lean protein

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