|Olive oil||2 teaspoons|
|Shallots, finely chopped||2 tablespoons|
|Garlic clove, minced||1|
|Fettuccini (or other pasta)||6 ounces|
|White wine||½ cup|
|Sea scallops||½ pound|
|Dried basil||1 teaspoon|
|Medium tomato, diced||1|
|Baby spinach, packed||2 cups|
|Freshly ground pepper to taste|
- Heat oil in a medium skillet over medium-high heat. Add shallots and garlic, and sauté for 2-3 minutes.
- Meanwhile, bring a large pot of water to boil and cook pasta according to package directions, omitting salt and oil.
- Reduce skillet heat to medium and add wine. Cook until wine is reduced by half, 3-4 minutes, and then add scallops. Sauté until cooked through, about 5-6 minutes. Add basil and tomatoes, and sauté another 1-2 minutes.
- Reduce heat to low and add spinach to skillet. Stir until just wilted, 1-2 minutes, and then season with salt and pepper. Mix with the drained pasta and serve.
4 starches; 4 very lean meats; 2 vegetables; 1 fat
Side Suggestions: Tossed Salad
|Saturated Fat||1 g|
|Dietary Fiber||3 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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