Spaghetti with scallops, asparagus and Swiss chard

This is a sophisticated dish, combining pasta with a stir-fry of creamy white scallops and vibrant green vegetables. The scallops are low in fat and rich in vitamin B12 and many minerals. By cooking the vegetables briefly in very little liquid they retain all their nutrients.

Spaghetti with scallops, asparagus and Swiss chard
Spaghetti with scallops, asparagus and Swiss chard
Servings Prep Time Cook Time
4servings 10minutes 15minutes
Servings Prep Time
4servings 10minutes
Cook Time
15minutes
Ingredients
Servings: servings
Units:
Ingredients
Servings: servings
Units:
Instructions
  1. Cook the spaghetti in a large pot of lightly salted boiling water for 10-12 minutes, or according to the package instructions, until tender. When ready, drain in a colander.
  2. While the pasta is cooking, heat the oil in a wok or large frying pan over a high heat. Add the scallops in a single layer and cook, turning occasionally, for about 3 minutes or until lightly golden and almost cooked through. Transfer the scallops to a plate, using a slotted spoon, and keep warm.
  3. Add the asparagus to the wok with the ginger and lemon zest. Cook, stirring frequently, for about 4 minutes until starting to soften.
  4. Add the Swiss chard leaves to the wok and lightly toss to mix well. Pour in the water, cover the wok and cook for about 5 minutes until the Swiss chard is wilted and the asparagus is tender.
  5. Return the scallops to the wok with the lemon juice and season to taste. Add the spaghetti to the wok and gently toss to mix with the scallops and asparagus. Serve at once.
Recipe Notes

Cook's tip: Don't use any of the Swiss chard stems for this recipe, only the leaves are needed.

Variation: If Swiss chard is not available, you can make this dish using fresh spinach leaves, washed and torn into large pieces. Cook the spinach in the same way as for the Swiss chard. For the best results, make sure to dry the leaves before cooking with them.

Each serving: 19 g protein, 8 g fat of which 1.5 g saturates, 44.5 g carbohydrate, 6 g fibre, 338 Calories