This vibrant Pasta Primavera with Scallops is a perfect balance of earthy whole grains and delicate seafood. The dish features tender sea scallops seared briefly to maintain their sweetness, paired with crisp-tender broccoli, carrots, and mushrooms. A light chicken stock and soy sauce reduction creates a savory, umami-rich sauce that clings to the whole wheat spaghetti without overpowering the fresh flavors. It’s an ideal weeknight dinner that feels special enough for guests. The combination of textures—from the firm pasta to the crisp vegetables and soft scallops—creates a satisfying and nutritious meal. Quick to prepare and packed with protein, it’s a healthy option that doesn’t sacrifice comfort or taste.
Pasta Primavera With Scallops
Description
This vibrant Pasta Primavera with Scallops is a perfect balance of earthy whole grains and delicate seafood. The dish features tender sea scallops seared briefly to maintain their sweetness, paired with crisp-tender broccoli, carrots, and mushrooms. A light chicken stock and soy sauce reduction creates a savory, umami-rich sauce that clings to the whole wheat spaghetti without overpowering the fresh flavors. It's an ideal weeknight dinner that feels special enough for guests. The combination of textures—from the firm pasta to the crisp vegetables and soft scallops—creates a satisfying and nutritious meal. Quick to prepare and packed with protein, it's a healthy option that doesn't sacrifice comfort or taste.Ingredients
Directions
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Bring a large pot of salted water to a boil and cook the whole wheat spaghetti according to package directions until al dente.
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While the pasta cooks, heat a large skillet over medium heat and add the chopped onions with 1/4 cup of chicken stock.
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Sauté the onions until they become translucent and soft.
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Add the sliced mushrooms, carrots, and broccoli to the skillet along with the remaining 1/4 cup chicken stock, soy sauce, and cayenne pepper.
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Bring the mixture to a boil, then reduce the heat to low and cover the skillet.
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Simmer for about 10 minutes, or until the broccoli is bright green but still quite hard and crisp-tender.
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Stir the quartered sea scallops into the vegetable mixture.
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Cook uncovered for 2-3 minutes until the scallops are opaque and cooked through, and the vegetables are tender-crisp.
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Drain the cooked pasta well.
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Place the pasta on a serving plate or divide among individual bowls.
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Spoon the vegetable and scallop mixture evenly over the top of the pasta.
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Garnish with minced fresh parsley before serving.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 467.9kcal
- % Daily Value *
- Total Fat 6.9g11%
- Saturated Fat 1.6g8%
- Cholesterol 26.7mg9%
- Sodium 98.3mg5%
- Total Carbohydrate 75.6g26%
- Dietary Fiber 5.5g22%
- Sugars 1.8g
- Protein 23.3g47%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
For a richer flavor, you can substitute half of the chicken stock with dry white wine.
Ensure your scallops are dried with paper towels before adding them to the pan to help them sear better rather than steam.
If using bay scallops, add them at the very end as they cook much faster than sea scallops.
This dish is best served immediately while the scallops are warm and the vegetables are crisp.
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking the scallops.
