4-oz uncooked whole-wheat thin spaghetti
3 tbsp extra virgin olive oil, divided
1/4 tsp freshly ground black pepper
1/2 tsp paprika
1/2 cup grape tomatoes, halved
1/4 cup finely chopped green bell pepper
1/4 cup dry white wine (or chicken broth)
3 tbsp capers, rinsed & drained
2 tsp dried oregano
1/4 tsp salt, optional
1 lb fresh sea scallops, rinsed & patted dry
Cook spaghetti according to the package directs (without any salt or fat).
In a medium bowl, combine the black pepper, paprika, tomatoes, bell pepper, 2 tablespoons of the olive oil, wine (or broth), capers, oregano, and salt, if using.
Heat the remaining 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat until hot. Cook half the scallops 2 minutes per side; remove from pan and repeat with the other half.
Drain the pasta and place in a serving bowl; top with the scallops and cover to keep warm.
Add the tomato mixture to the pan remains and cook for 1 minute to heat through. Pour mixture evenly over the pasta and scallops. Serve as is or toss if you prefer. Garnish with a mild to hot pepper, if desired.
Yield: 4 cups
Per 1 cup serving: 340 calories, 12 g (2 sat) fat, 31 g protein, 22 g carbs, 60 mg chol, 3 g fiber, 508 mg sodium