Curried Scallops with Spinach

Curried Scallops with Spinach

NUTRITIONAL INFORMATION

[typical values per 100g]:

Calories: 604

Protein: 40.7 g

Carbohydrates: 76.4 g

Sugars: 28.1 g

Fat: 14.7 g

Saturated Fat: 2.9 g

Fiber: 5.8 g

Sodium: 383.3 mg

Preparation: 10 Minutes

Cook Time: 15 Minutes

Serves: 1

Storage Info: N/A

1. Cook pasta according to package directions; drain and keep warm.

2. In a small skillet, melt margarine over medium-low heat.

3. Add the onion (washed and chopped) to skillet and cook, stirring occasionally, until it starts to soften, about 3 minutes.

4. Stir in curry powder and cook for 1 minute more.

5. Transfer the onion mixture to a blender or food processor and add the tomato paste, broth and evaporated milk.

6. Purée until smooth. Return the sauce to the skillet and bring to a simmer.

7. Stir in the spinach (washed and chopped) and scallops.

8. Simmer, covered, until the scallops are just done, 3 to 5 minutes.

9. Toss pasta with olive oil and drained tomatoes, and serve with scallops and spinach.

10. Enjoy drained pineapple topped with cottage cheese for dessert.

Nutrition bug value

INGREDIENTS:

2 oz rotini pasta noodles, whole wheat, uncooked

2 tsp margarine, canola-based, trans-fat free

2 tbsp green onion, chopped  

¼ tsp curry powder

1 tsp tomato paste, canned, low sodium

1 tbsp chicken broth, fat-free, low-sodium 

2 tbsp evaporated skim milk, canned

½ cup spinach, fresh, chopped

4 oz scallops, fresh

1 tsp extra virgin olive oil

½ cup canned tomatoes, diced, no added salt

½ cup pineapple chunks, canned in juice

⅓ cup cottage cheese, low-fat, low-sodium