dish
Angel Hair Pasta with Scallops in Spicy Tomato Sauce

8
Serves
287
Calories
15
Nutrients
12
Vitamins

Ingredients

1 tablespoon mustard seeds
2 teaspoons olive oil
2 cloves garlic , minced
2 cups chopped, diced tomatoes (if using canned, use unsalted)
1/4 cup chicken stock
1 teaspoon Dijon mustard , or to taste
1 pound bay scallops
1 pound angel hair pasta , (cappellini)

Cooking Instructions

1. In a large sauté pan over medium-high heat, add the mustard seeds and shake the pan to keep them from burning. Once they begin to pop (like popcorn), lower the heat and add the olive oil and onions.

2. Cook the onions for about 5 minutes until they turn golden, then add the garlic and cook until the garlic begins to soften. Add the tomatoes, stock, and if desired, the Dijon mustard. Simmer for about 5 minutes for the flavors to blend.

3. Rinse the scallops and remove the thick, tough muscle on the side of the scallops. Pat the scallops dry with a paper towel.

4. Add the scallops to the tomato sauce and turn up the heat to medium. Cook the scallops in the sauce for about 5 minutes.

5. Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook until al dente, about 2 minutes. Drain.

6. Transfer the pasta to a warm bowl and serve with the sauce.

Serving Size: about 1 1/2 cups

Nutrition Information

Number of Servings: 8
Serving Size
0
Calories
287
Protein
18 g
Total Carbohydrate
47 g
Dietary Fiber
3 g
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar
4 g
Total Fat
3 g
Saturated Fat
1 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
19 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
25 %
Percent Calories from Carbohydrate
65 %
Percent Calories from Fat
10 %
Vitamin A
279 IU
Vitamin B1- Thiamin
1 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
0 mg
Vitamin B12
1 mcg
Biotin
0 mcg
Vitamin C
7 mg
Vitamin D
0 IU
Folate
123 mcg
Vitamin E
0 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
45 mg
Iron
2 mg
Phosphorus
230 mg
Potassium
315 mg
Sodium
211 mg
Zinc
1 mg