Pasta & scallops provençale
40 minutes
Mussels, oysters and scallops are prime sources of vitamin B12, which your body needs in order to utilise folate. They are also rich in minerals, including zinc and iron.
Janet Mitchell
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Ingredients
Serves: 4
- 375g ziti, macaroni or penne
- 3 teaspoons olive oil
- 2 small leeks, white and tender green parts only, halved lengthways, well washed and cut crossways into 1cm slices
- 4 cloves garlic, crushed
- 1 red capsicum, cut into 1cm squares
- 1/2 teaspoon fennel seeds
- 1/2 teaspoon dried tarragon
- 1/3 cup chicken stock
- 1½ cups canned no-added-salt chopped tomatoes
- 1/2 teaspoon grated orange zest
- Salt
- 500g shelled scallops
Directions
Preparation:20min ›
Cook:20min ›
Ready in:40min
- Cook the pasta in a large saucepan of boiling water according to the packet directions, until firm-tender; drain.
- Meanwhile, heat 2 teaspoons of the oil in a large nonstick frying pan over low heat. Add the leeks and garlic and fry for 4 minutes or until the leeks are tender. Add the remaining oil, the capsicum, fennel seeds and tarragon, and cook for 5 minutes or until the capsicum is tender.
- Add the stock, increase the heat to high, and cook for 2 minutes or until the liquid has evaporated. Add the tomatoes, orange zest and a pinch of salt; reduce the heat to low and cook for 5 minutes.
- Add the scallops, cover and cook for 3 to 4 minutes or until the scallops are just cooked through. Transfer to a large bowl, add the pasta and toss to combine.
Did you know?
Six oysters contain six times more omega-3 fatty acids than 100g water-packed light tuna. * The cholesterol content of most shellfish is fairly low – lower than that of lean meat and poultry. Among shellfish, mussels are the second lowest in cholesterol content – only scallops contain less.
