This rich pasta dish is full of sweet seared scallops and plump peas. Low-fat milk and flour thicken the sauce, giving it creamy texture without the extra calories and fat found in traditional cream sauces. Serve with a small Caesar salad on the side.

Ingredients

• 8 ounces whole-wheat fettuccine
• 1 pound large dry sea scallops, (see Note)
• 1/4 teaspoon salt, divided
• 1 tablespoon extra-virgin olive oil
• 1 8-ounce bottle clam juice, (see Tip)
• 1 cup low-fat milk
• 3 tablespoons all-purpose flour
• 1/4 teaspoon ground white pepper
• 3 cups frozen peas, thawed
• 3/4 cup finely shredded Romano cheese , divided
• 1/3 cup chopped fresh chives
• 1/2 teaspoon freshly grated lemon zest
• 1 teaspoon lemon juice

Directions

• Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.
• Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
• Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer. Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest and juice until combined. Serve with the remaining cheese sprinkled on top.

Note:

• Be sure to buy "dry" sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP ("wet" scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.

Tip:

• Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it in the canned-fish section or the seafood department of your supermarket.

Nutrition Facts

• Calories 399, Total Fat 7 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Cholesterol 38 mg, Sodium 618 mg, Carbohydrate 54 g, Fiber 9 g, Protein 31 g, Potassium 492 mg. Daily Values: Vitamin A 45%, Vitamin C 35%, Calcium 25%. Exchanges: Starch 3,Vegetable 1,Lean Meat 3.
• Percent Daily Values are based on a 2,000 calorie diet