Wednesday, October 5, 2011

Savory Scallop and Vegetable Soup

When I saw bay scallops on sale at the grocery store, I just couldn't resist them.  I didn't know what I would make with them, but I figured that they would go great with fettuccine or in a soup.  It was a soup kind of day today, so that's what they went into.  This soup was so tasty!  Others that tried it said that it was fresh and they were surprised of how good it was, even though it was healthy.  Bonus: This soup was ready in 30 minutes and you just can't beat that.  Make a big batch and freeze it in portion containers for a quick, healthy lunch.  Save money and lower the amount of sodium buy making homemade soup instead of buying canned!  Fill this soup with all your favorite vegetables for a filling meal and low calorie meal.

Scallops...Scallops are a small, sweet mollusk with a mild flavor when compared to other shellfish.  They are low in calories are a good source of Vitamin B12, protein, and of course Omega 3 Fatty Acids.  Bay scallops cook in a few minutes and are a great entree (grilled or baked with brown rice and a seasonal veggie), in a flavorful salsa, or as an add-in for soups and casseroles.

Savory Scallop and Vegetable Soup
Serves 6

Ingredients:
1/2 cup dry ditalini pasta (small shells or elbows work too)
1 Tbsp "Reduced Sodium Better than Boullion" Chicken flavor*
6 cups of water
6 stalks of celery, diced
2 large carrots, sliced
1/2 cup chopped spinach
1 onion, diced
1/4 cup scallions, thinly sliced
1/2 cup mushrooms, sliced
1 pound bay scallops
1 tsp Old Bay seasoning
1 tsp garlic powder
1 dash of cayenne pepper
2 Tbsp parmesan cheese
1 Tbsp light sour cream
Black pepper, to taste

Directions: Bring 6 cups of water to a boil.  Add the pasta and cook for 7 minutes.  Add the carrots, celery, onion, and bouillon and cook for 5 minutes.  Add the remaining ingredients and simmer on medium for 15 minutes.  Enjoy with a side salad.

*Can substitute with 6 cups of reduced sodium chicken broth and omit additional water

Nutrition Facts: 195 calories, 16 g carbohydrates, 27 g protein, 2 g fat, 2 g fiber, 345 mg sodium

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