This recipe is a good source of fiber and protein, also low in total fat with no saturated fats.

Ingredients

• 2 teaspoons olive oil
• 2 garlic cloves, minced
• 1 cup seeded, finely diced tomato
• 1 ½ cups evaporated non-fat milk
• 1 teaspoon marjoram
• Fresh ground pepper to taste
• ¾ pound sea scallops
• 6 cups cooked whole wheat angel hair pasta

Procedure

1. In a skillet over medium-high heat, heat the oil.  Add the garlic and sauté for 30 seconds.  Add the tomato and sauté for 2 minutes.
2. Add the evaporated milk and stir constantly over medium heat until thickened.  Add the marjoram and pepper.
3. Add the scallops and cook for 2 minutes until the scallops turn opaque.
4. Pour the sauce over the angel hair pasta and serve.

Serves 6.

Nutrition Facts per Serving:
Serving Size: 1 cup with 2 ounces seafood

• 289 calories
• 3 grams total fat
• 0 grams saturated fat
• 21 milligrams cholesterol
• 169 milligrams sodium
• 44 grams total carbohydrate
• 5 grams dietary fiber
• 20 grams protein

Source: Diabetic Meals in 30 Minutes - Or Less 2nd edition by Robyn Webb (I substituted whole wheat angel hair pasta for regular angel hair pasta in the original recipe which increased the amount of fiber per serving).