Scallops with Basil and Tomato
 

Seafood has so many benefits for a fitness lifestyle.  However, so many seafood recipes are often loaded with butter.  This scallop recipe with tomato and basil is a tasty one.  This is a dish that is great when served with basic brown rice or the barley risotto on this site.

If you're having a big dinner party but want to stay on your healthy eating plan, scallops with basil and tomato is an excellent choice.

Serves 4

1 Tbl. butter substitute
¾ cup chopped onions
1 tsp. crushed garlic
¾ cup diced sweet green or yellow pepper
¾ cup sliced mushrooms 
1 tsp. flour
1 cup skim milk
2 Tbl. tomato paste
1 ¼ tsp. dried basil (or 2 Tbl chopped fresh)
1 pound scallops, sliced in half scallops
1 Tbl grated, reduced fat parmesan cheese

1. Melt butter in a large nonstick skillet; sauté onions, garlic, green pepper and mushrooms until softened, approximately 5 minutes. Stir in flour and cook for 1 minute.
2. Add milk, tomato paste, and basil; cook, stirring continuously until thickened, approximately 2-3 minutes.
3. Add scallops; cook just until opaque, approximately 3 minutes. Place on a serving dish and sprinkle with parmesan cheese.

Tip: Substitute other shellfish, such as shrimp, in place of the scallops or use a combination.

Calories per serving: 226
Fat: 6 g
Protein: 29 g
Carbs: 14 g