Seared Scallops with Warm Tuscan Beans

Pair this one-dish meal with a side of garlic bread. It's perfect for sopping up every last drop of the delicious sauce.

Yield: 4 servings (serving size: about 4 ounces scallops and 3/4 cup bean mixture)

Ingredients

• 2  tablespoons  olive oil, divided
• 1 1/2  pounds  sea scallops
• 1/4  teaspoon  salt
• 1  cup  prechopped onion
• 1/8  teaspoon  crushed red pepper
• 2  garlic cloves, minced
• 1/4  cup  dry white wine
• 1  cup  fat-free, less-sodium chicken broth
• 1  (19-ounce) can cannellini beans or other white beans, rinsed and drained
• 1  (6-ounce) package fresh baby spinach
• 2  tablespoons  chopped fresh basil

Preparation

1. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sprinkle scallops evenly with salt. Add scallops to pan; cook 2 minutes on each side or until done. Remove scallops from pan; keep warm.

2. Add remaining 1 tablespoon oil and onion to pan; sauté 2 minutes. Add pepper and garlic; cook 20 seconds, stirring constantly. Stir in wine; cook 1 minute or until most of liquid evaporates. Stir in broth and beans; cook 2 minutes. Add spinach; cook 1 minute or until spinach wilts. Remove from heat; stir in basil.

Grilled garlic bread is great for dipping into the brothy beans. Heat a grill pan over medium heat. Brush 1 tablespoon olive oil evenly over 4 (1-ounce) slices French bread. Add bread to pan; cook 2 minutes on each side or until lightly browned. Rub one side of each bread slice with cut sides of a halved garlic clove.

Nutritional Information

Calories:

314

Fat:

8.7g (sat 1.2g,mono 5.1g,poly 1.8g)

Protein:

33.7g

Carbohydrate:

24.8g

Fiber:

6.1g

Cholesterol:

56mg

Iron:

3.2mg

Sodium:

781mg

Calcium:

112mg