Category Archives: Italy

Q&A and Tomato-Basil Bread Pudding

Apologies for taking so long to get to your questions…all 2 of them! You guys used to be so inquisitive, what happened?! Have I simply answered your every last nutrition question? Doubtful 😉 Don’t be shy!

Heather from Get Healthy with Heather: Could you share if the nutritional value changes in yogurt that you strain yourself?   Would the stats of regular plain yogurt that you strain be similar to thick greek yogurt?

Prevention RD: I wish I had an exact answer for you, but I don’t. Homemade Greek yogurt (which can be made in a yogurt maker, crock pot, or simply by straining regular yogurt) has the water strained out so that the consistency of the yogurt is thicker and the protein concentration is greater (due to the lessened volume). How much water is left in homemade yogurt one will never know. You can strain the yogurt to simply be a thicker yogurt, or thick enough you can cut it with a knife. The more water you strain out, the higher the calorie (and protein/fat) content in the same size serving. The calories are slightly higher for commercial Greek yogurt when compared to regular yogurt — fat-free plain Greek yogurt clocks in at about 15 calories and 2.5 grams of protein per ounce while fat-free plain yogurt contains 13 calories and 1.5 grams of protein. Assuming the consistency is similar to your favorite plain Greek yogurt, the nutritional information will be very, very similar. I hope this helps!

Samantha from Bikini Birthday: A friend of mine recently started the Eat Clean Diet. I don’t know the specifics of the diet but I do know that she has been eliminating things such as refined white foods, artificial sweeteners, and processed foods in favour of more nutritious whole foods. Lately she has been feeling light-headed, dizzy, and has experienced a slump in energy that she attributes to her new diet. I’ve heard that people sometimes experience negative symptoms when they start a new diet. What’s your take?

Prevention RD: Firstly, I just want to profess my HATRED for the word “clean” used in regards to food. Not only does it not make sense to me, but it puts a totally negative “shame on you” connotation with anything listed as “unclean”. I’m a firm believer that health must encompass balance. ::Stepping off my soap box::The Clean Eating Diet encourages unprocessed, wholesome foods and exercise. The diet “guidelines,” as far as I can tell, include: 1) eating 5-6 times a day, 2) eating 200-300 calories at a time, 3) eating complex carbohydrate with protein at every meal, 4) drinking at least 8 cups of water daily, 5) never skipping a meal, especially breakfast, 6) avoiding saturated and trans-fats, and 7) sticking to appropriate portion sizes. The diet allows for 1 “cheat” meal a week, which thus requires meal plan compliance 97-98% of the time — a difficult task for most anyone. Moreover, are “appropriate” portion sizes really 200-300 calories? Certainly not for the traditional 3 meals with small snacks style of eater.

Now that we know what the diet entails, I don’t know why your friend is feeling that way. Her symptoms are consistent with a very low carbohydrate diet, but not the diet described above (maybe she’s not following it correctly?). It is important to have some carbohydrate, preferrably complex (fiber-containing), at every meal, along with some protein for satiation and blood glucose control. The average adult requires a MINIMUM of 130 grams of carbohydrate in the diet to prevent the body from using protein and fat for energy. Carbohydrates are the most usable form of energy in the body and are required for proper bodily function both at the muscular level and cellular level. Maybe she’s falling under this recommended guideline?

Some people experience negative symptoms after making major changes in the diet because they’re body requires an adjustment period. It could also be that they’re cutting out a major food group (carbs are something people love to banish), and that will certainly wreak havok on their bodies, especially at first. Balance and moderation are always key for restricting healthfully to produce weight loss. I hope that helps…sorry it’s so long!


Tomato-Basil Bread Pudding from Giada

Cooking spray
8 ounces multi-grain loaf, cut into 3/4-inch cubes
3 1 Tbsp olive oil
1 large or 2 small shallots, thinly sliced
2 cloves garlic, minced
12 ounces cherry or grape tomatoes, halved
Kosher salt and freshly ground black pepper
1 packed cup chopped fresh basil leaves
1 1/2 1 1/3 cups (6 5 ounces) shredded Parmesan

6 large eggs, at room temperature
1 cup whole milk
1 3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper


Filling: Put an oven rack in the center of the oven. Preheat the oven to 375° F. Spray a 9 by 13 by 2-inch glass baking dish. Add the bread cubes and set aside.

In a large skillet, heat the oil over medium-high heat. Add the shallots and garlic. Cook, stirring constantly until fragrant, about 1 minute. Add the tomatoes and season with salt and pepper, to taste. Cook until slightly soft, about 2 minutes. Remove the pan from the heat and stir in the basil. Pour the tomato mixture and Parmesan cheese over the bread cubes and combine well.

Custard: In a large bowl, beat the eggs, milk, salt, and pepper together until smooth. Pour the custard over the bread mixture and gently toss to coat. Bake until slightly puffed and golden, about 25 to 30 minutes. Remove the pudding from the oven and let cool for 5 minutes. Yield: 8 servings.

Nutrition Information (per serving): 217 calories; 11.6 g. fat; 182 mg. cholesterol; 600 mg. sodium; 15.8 g. carbohydrate; 1.4 g. fiber; 13.8 g. protein

Result: I absolutely LOVED this recipe…it was like bruschetta bake! When I saw it on Giada’s show last week I know I had to have it. The basil was spendy, but worth it…the flavor was so wonderful. I also recommend splurging on the whole milk, it was incredibly thick and creamy, and I just don’t know that fat-free or even 1% milk would do the same. Mr. Prevention loved how the bread was crusty and the tomatoes and “pudding” were tender. It was a very well-balanced and simple dish and paired beautifully with those White Wine Steamed Mussels! Mmmmm!

I am getting so excited about Thanksgiving! I can’t wait to see my family and be home for the holidays, how about you?

Question: What’s one food at Thanksgiving that your family always serves?

My Grannie always made a pineapple souffle that was out of this world. We haven’t had it in a few years since Grannie stopped cooking, but I’ve decided that tradition must go on! Pssst, mom…you still owe me that recipe!!

Already playing Christmas music…



Filed under blog topic request, carbohydrates, diet, dinner, fiber, fruits and vegetables, garlic, healthy cooking, herbs, Italy, low-carb, protein, recipe, reduced-calorie, Uncategorized, weight loss


EDIT: This is my 500th post!!!!! Time flies when you’re  having fun!!!


A quick hair update: It is no longer PURPLE! Thanks for all of your hair disaster advice. After placing that awkward phone call yesterday morning, the salon scheduled me in to get things fixed. Sixty minutes of bleaching later, it was much improved. Not back to normal, but I don’t look like Barney…a small big victory!


Apparently I’m just full of grocery store stories, because I’ve got another one for ya.

When I was oogling over the king crab legs this weekend, I also found LIVE mussels for $4.99/3 lbs!!! Holy good deal on seafood…sold! The lady at the seafood counter put the mussels in a bad and told me to leave it open so they could breathe. She instructed me to place them on ice in a bowl, in the fridge when I got home and to eat them within 48 hours. Okay, cool.

So then I’m checking out at the grocery store and my mussels didn’t have a price tag. The checker asked the bag boy (a young teenage guy) to run back to the seafood department and get a price. He grabbed the bag, cutting off air flow to the mussels. When he got to the seafood department he was quickly scolded with a, “Open that bag!! Let them BREATHE!!!” Very confused, the teen quickly put 2 and 2 together — the seafood in his hands was ALIVE.

He got the price and returned to the check out line with a disgusted look on his face. “You do know these things are ALIVE, right?” he says to me. I smile, very aware of the living creatures I want to take home, steam, and enjoy 😀 The poor kid turned a faint shade of green and I’m a bit surprised he didn’t throw up right then and there. Hilarious.

His loss. Mussels are amazing! 😀

However, I had never steamed live mussels myself. [Thank goodness they don’t scream like lobsters when you drop them in boiling water. The animal lover in me wouldn’t handle that very well…that much I know.]

Mussels show no signs of life until you tap the slightly opened ones on the counter to see if they close completely. If they close, obviously they’re alive. If they’re open and don’t close with a tap, they’re dead and should not be eaten. Easy enough, and talk about entertaining. ::tap tap tap::




Note: 1 out of every 8-10 mussels were dead — not too many.


White Wine Steamed Mussels

1 cup white wine
2 Tbsp Smart Balance Light
4 cloves garlic, chopped
2-3 lbs live mussels, or more


Discard any opened mussels. Scrub mussels to remove dirt, sand, etc. In a large pot, combine the wine, butter, and garlic. Bring to a boil. Put mussels into pot and cover with a lid. Steam over medium-high heat for 5-7 minutes or until mussels open. Serve immediately.

Nutrition information (approximate): Mussels are ~14 calories/ea.; 0.3 g. fat; 1.9 g. protein

Result: Just as good as in Italy! Maybe even better 😉 I’ll admit to be intimidated by steaming live mussels but this was CAKE! Mr. Prevention was totally impressed and even asked, “Were they hard to make?” Far from…ready in 10 minutes from start to finish! They are a great protein addition to a more intricate side dish. And healthy!

(Random) Question: What’s your favorite animal?

I LOVE penguins! Bulldogs are cute, too…but they’re sure demanding 😉

I’ll share the delicious side dish I served with those stunning mussels tomorrow… 😉

Mussel up,


Filed under butter, dinner, dog, garlic, grocery store, healthy cooking, Italy, low-carb, Mediterranean diet, pets, protein, recipe, Uncategorized, wine

Seafood Lasagna

Thanks for enduring Mr. Prevention’s post yesterday. I tried urging him to a more scientific approach, but he refuted that angle. [Hmmm….I wonder why!!??]. Anyways, thanks for humoring him..and I 😉


You know the saying, “…like a kid in a candy store”? That saying applies to me at the seafood counter. I blame living in Italy. After our time in Italy, Mr. Prevention and I are seafood lovers. We will take scallops, crab, shrimp, fish…anything from the sea over any other meat. Unfortunately, this means we have expensive tastes, but seafood is also exceptionally healthy! And sometimes, you just have to splurge!

Before last night’s dinner, our last seafood indulgence was our anniversary meal in May when I made Crab-Stuffed Shells in a decadent Béchamel sauce. They were even better than they sound, promise. Sigh.

Bottom line: if you’re a seafood lover…try either one of these recipes and prepare to “Wow!” yourself! Mmmm!

Seafood Lasagna from Cooking Light’s Italian Cookbook

2 tsp olive oil
5 cups finely chopped cremini mushrooms (about 1 pound)
1 1/2 cups chopped onion
2 Tbsp chopped fresh thyme
2 garlic cloves, minced
1/4 cup dry white wine
13 oz. (canned) lump crab meat (I used 1/2 claw meat and 1/2 king crab)
1 pound uncooked large shrimp
2 cups water
1 1/2 tsp celery salt
1 tsp fennel seeds
1 1/4 cups (5 ounces) crumbled goat or feta cheese (I used goat)
1 cup 2% reduced-fat cottage cheese
1/4 cup finely chopped fresh basil
1 Tbsp fresh lemon juice
1 garlic clove, minced
1/4 cup all-purpose flour
1 cup 1% low-fat milk
1/4 cup (1 ounce) grated fresh Parmesan cheese
Cooking spray
1 (8-ounce) package precooked lasagna noodles
2 cups (8 ounces) shredded part-skim mozzarella cheese
1/4 cup chopped fresh flat-leaf parsley


Preheat oven to 375° F.

Heat oil in a large nonstick skillet over medium heat. Add mushrooms, onion, thyme, and 2 garlic cloves; cook 10 minutes, stirring occasionally. Add wine. Bring to a boil; cook 1 1/2 minutes or until liquid almost evaporates. Remove from heat; stir in crabmeat. Set aside.

Peel and devein shrimp, reserving shells. Cut each shrimp in half lengthwise; cover and refrigerate. Combine reserved shrimp shells, 2 cups water, celery salt, and fennel seeds in a small saucepan. Bring to a boil; cook until reduced to 1 1/2 cups shrimp stock (about 15 minutes). Strain stock through a sieve into a bowl; discard solids. Set stock aside.

Combine goat cheese, cottage cheese, basil, juice, and 1 garlic clove; set aside.

Lightly spoon flour into a dry measuring cup, and level with a knife. Place flour in a small saucepan; gradually add milk, stirring with a whisk. Stir in shrimp stock; bring to a boil. Reduce heat; simmer 5 minutes or until thick. Remove from heat; stir in Parmesan cheese.

Spread 1/2 cup sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 noodles, slightly overlapping, over sauce; top with one-third goat cheese mixture, one-third crab mixture, one-third shrimp, 2/3 cup sauce, and 2/3 cup mozzarella. Repeat layers twice, ending with mozzarella. Bake at 375° for 40 minutes or until golden. Let stand 15 minutes. Sprinkle with parsley.
Yield: 8 servings

Nutrition Information (per serving): 428 calories; 13.9 g. fat (7.7 g. saturated, 2.5 g. monounsaturated, 1.1 g. polyunsaturated); 143 mg. cholesterol; 934 mg. sodium; 33.6 g. carbohydrate; 3.6 g. fiber; 40.1 g. protein

Result: We have died and gone to heaven 🙂 Hard to believe the nutrition stats with all the flavor…absolutely delicious!! 😀 I will forewarn that this meal is labor-intensive and time consuming. You’ll probably fill your dish washer with just the prep bowls and pans, but it’s worth it!!! Just maybe not for a weekday night 😉

Lily enjoyed the smell of dinner so much that she went on a hunger strike against her own food…

…I would be flattered, but she does this often. I know, hard to believe with a physique like that, but it’s true! 😉

Question: What section of the grocery store makes YOU feel like a kid in a candy store?

P.S. Don’t forget to check out the RD Q&A! It is finished and amazing…if I do say so myself 😀

P.P.S. If you checked out over the weekend, you may want to peruse my new favorite muffin recipe: Carrot, Coconut, and Walnut Muffins…YUMMMM!

Under the sea,


Filed under Cooking Light, dietitians, dinner, dog, garlic, grocery store, herbs, Italy, pets, recipe, reduced-calorie, salad, travel, Uncategorized

chicken noodle soup…extra goodies, please :)


I am “off” today, doing work for my business, working on the RD Q&A for the blog, running…and getting my hair done 😀 Unfortunately, there will be some tidying of the house and laundry in there, too. I love to cook (obviously), but I’m not so keen on other domestic duties like vacuuming, mopping, scrubbing anything, laundry, dishes…and the list goes on and on and on and on…

And I do believe I am married to the only man that would rather I rid of all dust, dirt, and grime rather than put a good meal on the table each night. Mr. Prevention, I think those priorities need some readjusting! Just saying…


In light of the chilly weather here in Ohio I was craving my ultimate comfort food: chicken noodle soup! I love the stuff, but it always leaves me wanting more noodles, chicken, celery, and carrots…you know, the GOODIES!

Chicken Noodle Soup à la Prevention RD

8 cups low-sodium chicken broth
4 whole carrots, peeled and copped
3 large celery stalks, chopped
2 cups egg noodles, dry
12 ounces boneless skinless chicken breast, cooked and diced
1/4 tsp salt
1/2 tsp pepper


Cook chicken by boiling in water, grilling, or baking.

In a large pot, simmer broth. Add carrots and celery. Simmer for 5-6 minutes.

Add noodles, chicken, salt, and pepper. Simmer until noodles are cooked. Cool slightly and serve. Yield: 6 servings (about 1 2/3 cups each)

Nutrition Information (per serving): 150 calories; 1.3 g. fat; 47 mg. cholesterol; 244 mg. sodium; 15.3 g. carbohydrate; 2.2 g. fiber; 17.2 g. protein

Result: Campbell’s can’t hold a candle to this jazzed up chicken noodle soup recipe. Not only is this soup delicious, comforting, and nutritious…but it’s so easy!! This is a 20-minute meal…even less if the chicken is cooked ahead of time. This recipe is also low in sodium unlike most soups. It is also very low in fat and contains a substantial amount of protein and is thus very filling, especially for a mere 150 calories! Enjoy! 😀


Trivia Question: Italy leads the world in pasta consumption with 61.7 pounds eaten per person per year. What country is second?

If someone knows or guesses this answer, I will be SUPER impressed!

Be sure to stop by next week! Mr. Prevention’s 5 Hour Energy post will be coming, as will the RD Q&A -and- I will post answers to the questions you all sent for a Q&A. Busy, busy fun!

Have a SUPER weekend,


Filed under exercise, Italy, recipe, running, sodium

dine-in with your favorites

Did I mention I hate strength training? I think so, but I am confirming that hatred. Brushing my teeth and washing my face feel like Olympic events after that upper body workout…yowza! And some say they like this feeling? Lunatics 🙂

It’s not news to most of you: Mr. Prevention LOVES pizza. And I like it, but I LOVE California Pizza Kitchen and specifically, the BBQ chicken pizza. BBQ chicken pizza is the quintessential Italy meets American delight, or at least that’s my take. When Faith posted her recipe for California Pizza Kitchen-inspired BBQ Chicken Pizza, it went in my “must make” recipe stack. It’s a shame it took me this long to get around to!

Cast Iron Skillet BBQ Chicken Pizza (Inspired by California Pizza Kitchen) from An Edible Mosaic

1 whole wheat pizza dough (recipe below)
1/4 1/2 cup BBQ sauce
6 oz part-skim mozzarella, shredded
4 oz smoked Gouda, shredded
1 1/2 small onion, diced
5 8 oz cooked chicken breast, diced or shredded
2 Tbsp fresh cilantro, minced
olive oil (to oil the skillet)
12-inch cast iron skillet


Preheat the oven to 500° 450° F. Roll pizza dough to desired thickness and transfer to a pizza stone or pizza sheet. Toss together the 2 cheeses and the minced cilantro.  Spread the BBQ sauce on top of the dough (leaving about a 1-inch border around the whole pizza) and sprinkle on half of the cheese.  Spread the onion and chicken on top of the cheese, then top with the remaining cheese.  Bake for 12-15 minutes. Yield: 1/5th of the pizza.

Nutrition Information (for 1/5th of pizza, including dough): 495 calories; 20.8 g. fat; 60 mg. cholesterol; 989 mg. sodium; 49 g. carbohydrate; 3.2 g. fiber; 8 g. sugar; 32.2 g. protein

Result: Just like the real thing…amazing! I searched HIGH AND LOW for a cast iron skillet last weekend, but found none :(. I’m trying to curb my online shopping habits, but I think I’ll have to cave since I couldn’t find one in stores. I improvised and just made a standard pizza and it turned out great. The cooking temperature and times are adjusted accordingly and there were no issues. I do think red onion would be really good in place of the yellow/white onion, but either is fine. Because my pizza was more like 16″ vs. 12″ I did need more BBQ sauce, and the nutrition information is also adjusted accordingly. Enjoy! So yummy!

Thick-Crust Pizza Dough from An Edible Mosaic, adopted from

1 cup all-purpose flour
1 cup whole wheat flour
1 tsp sea salt
2 ¼ tsp instant yeast
1 tsp sugar
~1 cup water
2 Tbsp olive oil
Cooking spray


In a food processor, pulse together the flours, salt, instant yeast, and sugar; once combined, stream the olive oil in through the feed tube (while still pulsing), then slowly stream in as much water as needed for the dough to form a ball (the dough might not need all of the water).  Spray a large bowl with cooking spray and transfer the ball of dough to the oiled bowl.  Cover the bowl with a damp towel and let it rise for an hour in a warm, draft-free place (the ball should double in size).  Punch the dough down, cover it, and let it rise for another 30 minutes.  Roll the dough out to the size of your pan, using flour as needed. Yield: 1/5th of pizza dough.

Nutrition Information (for 1/5th of dough): 216 calories; 6 g. fat; 0 mg. cholesterol; 460 mg. sodium; 36 g. carbohydrate; 2.8 g. fiber; 0.8 g. sugar; 6.4 g. protein

Result: I LOVED this dough! It was so easy to work, unlike a lot of pizza doughs. I think this is now my favorite pizza dough recipe! YUM!


I am off today, working on stuff for my business, taking Lily to the dog park, and then enjoying some delicious food with my fellow RD and friend, Gina (+ her sweetie and mine)! I’m excited to catch up with her…she has been one busy chick, too!

Speaking of Lily, it’s been eons since I posted a picture of her. Now that she has her stitches out and she’s all healed up, her eyes are looking soooo booti-ful! 😀

Pardon the drool 😉

Question: What’s on your perfect pizza? Any fun weekend plans?



Filed under dietitians, dining out, dinner, dog, exercise, Italy, pets, physical activity, pizza, recipe

A “Prevention Classic” & A Symposium Mistake

Remember how I said I was going a Diabetes Symposium yesterday and today? Well, here’s a little story from yesterday.

At my table was a type 1 diabetic, who was also a doctor. About 10 minutes before lunch I saw her check her blood sugar and take a shot of insulin. I wasn’t staring, promise. P.S. It’s probably not acceptable to draw blood and/or give yourself an injection at just any dining table, but here…totally acceptable. Anyways, lunch was served and it was a salad. On a dinner plate came Iceburg lettuce, shredded carrots, black olives, diced tomatoes, and about 4 garbanzo beans (I counted, no lie). You could add hard boiled egg crumbles and croutons, and there were dinner rolls to pass — enough for one person at each table. Lots of details, yes…but here’s why. That was lunch. Period. They cleared the spoon, forks (x2), and knife. Why lay out 2 forks for each guest when they only needed 1, by the way?

While I was cranky at 3pm, that was small change compared to that doctor sitting next to me who shoveled down 2 large cookies before she hit the ground from hypoglycemia. She said that last year when she attended the event it was a soup/salad, entree + starch, dinner roll, and dessert type of meal, thus requiring a bolus (insulin dose) to cover 30-45 grams of carbohydrate, which is what she took before yesterday’s lunch. However, that salad + dinner roll was about 15 grams of carbohydrate, max. It blows my mind as to how a DIABETES SYMPOSIUM filled with DIABETES PROFESSIONALS (and DIABETICS!) planned such a poor menu!! I felt terrible for that woman…and any other diabetics attending (which there were several — I saw their insulin pumps). Anyways, just wanted to share that — it’s a great lesson in meal planning and how important it is to prepare BALANCED menus.


Mr. Prevention loves fajitas. When we lived in Italy I swear I made fajitas once a week. And no, you did not read that wrong. In Italy…making fajitas. Mr. P missed the comfort foods of home: Mexican food! Now that we occasionally go out for Mexican food, he doesn’t request fajitas at home all too often. In fact, it was me craving the fajitas and boy were they good 😉

In order to keep things fresh and new, I tried making homemade fajita seasoning…and it was a huge success! Loved it!

Fajita Seasoning from Busy Cooks

3 Tbsp cornstarch
2 Tbsp chili powder
1 Tbsp 2 tsp salt
1 Tbsp paprika
1 Tbsp sugar
2-1/2 tsp crushed chicken bouillon cubes (3 cubes)
1-1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp cayenne pepper
1/4 tsp crushed red pepper flakes
1/2 tsp cumin


Combine all of the ingredients in a small bowl. Pour into small glass or plastic container, seal tightly and store in a cool, dry place. Yield: the equivalent of 3 packets of commercial or purchased Fajita Seasoning Mix

Nutrition Information (per “packet” equivalent — serves about 4): 78 calories (19 calories per serving); 1 g. fat; 0 mg. cholesterol; 2465 mg. sodium (~616 mg. per serving); 16 g. carbohydrate; 2.6 g. fiber; 5.3 g. sugar; 1.3 g. protein

Prevention Fajitas

1 1/2 lb boneless skinless chicken breast, cut into strips
1 green bell pepper, cut into strips
1 red bell peppers, cut into strips
1 yellow or orange bell pepper, cut into strips
1 large onion, sliced
2 tomatoes, sliced
1 “packet” of fajita seasoning (recipe above)


Heat a wok or large pan over medium-high heat. Add chicken, 1/2 “packet” or fajita seasoning (about 1 1/2 tablespoons) + 2-3 tablespoons of water. Cook chicken until nearly cooked through. Add veggies and add remaining fajita seasoning and additional water, if needed. Cook until veggies are tender. Yield: 4 servings (about 2 fajitas)

Nutrition Information (per serving): 246 calories; 4.5 g. fat; 128 mg. cholesterol; 679 mg. sodium; 16 g. carbohydrate; 3.8 g. fiber; 4.3 g. sugar; 40 g. protein

Result: Both were YUMMY! If you’re a fajita lover, you will love these 🙂 There’s nothing hard about fajitas, just need the right seasoning!

Question: What do you order when you’re at a Mexican restaurant? And is it inappropriate if I share my disappointment in yesterday’s lunch menu on the symposium evaluation?



Filed under blood glucose, carbohydrates, chronic disease, diabetes, diet, dietitians, doctors, fruits and vegetables, healthy cooking, Italy, low-carb, lunch, recipe, salad

Spicy Linguine with Scallops

I made the mistake of watching Giada at Home before work yesterday. While I had nothing planned for dinner, I decided to modify her Spicy Linguine with Clams and Mussels recipe…it just looked SO good, even at 6am! 😉

Spicy Linguine with Clams and Mussels Scallops from Giada

1 pound whole wheat linguine pasta
2 Tbsp unsalted butter Smart Balance Light, at room temperature
1/4 cup chopped fresh flat-leaf parsley basil
Kosher salt and freshly ground black pepper
3 1 tablespoons olive oil
2 large or 4 small shallots, sliced
Kosher salt, for seasoning, plus 2 teaspoons
Freshly ground black pepper, for seasoning, plus 1 teaspoon
3 cloves garlic, minced
1 cup white wine (I used Chardonnay)
1 cup low sodium chicken or vegetable broth
1/2 teaspoon crushed red pepper flakes
12 littleneck clams, cleaned
12 mussels, cleaned
1 pound scallops


Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain and transfer to a large serving bowl. Add the butter and parsley basil and toss until coated. Season with salt and pepper, to taste.

Sauce: In a large skillet or saucepan, heat the oil over medium-high heat. Add the shallots. Cook, stirring frequently, until soft, about 3 to 4 minutes. Add the garlic and cook for 30 seconds until aromatic. Add the wine and simmer until the liquid has reduced by half, about 2 minutes. Stir in the broth, red pepper flakes, and scallops. Season with pepper, to taste. Bring the mixture to a simmer. Cover the pan with a tight-fitting lid and cook until all the shellfish have cooked through, about 5 minutes.

Using tongs, remove the shellfish from the pan and reserve. Season the cooking liquid with 2 teaspoons of salt and 1 teaspoon pepper. Pour the shellfish cooking liquid over the pasta and toss well. Season with salt and pepper, to taste. Arrange the reserved shellfish on top of the pasta and serve. Serves 6.

Nutrition Information (per serving): 397 calories; 7.7 g. fat; 40 mg. cholesterol; 245 mg. sodium; 57.8 g. carbohydrate; 0 g. sugar; 8 g. fiber; 27.8 g. protein

Result: Delicious! I loved that this recipe tasted totally authentic and can easily be adapted for any seafood protein. I am big on authentic Italian and classic broth and wine-based sauces are not only tasty, but healthier! 😀


Thanks for all of your comments on the flu shot yesterday…they were all very insightful. I don’t know what I am going to do yet. Many of you in the health care field were in support of the flu shot, and I certainly work with immuno-compromised patients. Decisions, decisions.

I have nothing else to report…I haven’t worked out since my hockey game on Sunday evening and I am slowly nursing this cold away! The sore throat has turned into watery eyes and a runny nose. Ick! I am just hoping to be back to good by Friday — Mr. Prevention and I have Blackhawks vs. Blue Jackets tickets for Friday night 😀

Question: Do you enjoy seafood? If so, what is your favorite kind?

I love crab most, but all seafood gets a thumbs up from me! 😀



Filed under Italy, recipe, Uncategorized, wine