Prep: 15 minutes
Cook time: 45 minutes
Divide the recipe in half for two servings.
Note: Before cooking scallops, pat them thoroughly dry (even the dry-packed ones). If you don't, they will release moisture and steam in the pan instead of getting that nicely browned, crisp crust. Pan-searing is one of the best cooking methods because scallops cook so quickly.
Adapted from Eating Well magazine, July- August issue. Tested by Susan M. Selasky of the Detroit Free Press.
8 ounces whole-wheat or regular linguine, or your favorite long pasta
4 medium ears corn, husked
2 strips bacon, chopped
1 pound dry sea scallops, patted dry
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 cup chopped red bell pepper
5 cloves garlic, minced
1/2 cup dry white wine
1/2 cup reduced-fat sour cream
1 tablespoon all-purpose flour
1/2 cup chopped fresh basil, plus more for garnish
4 lemon wedges
Cook pasta according to package directions. Reserve 1/2 cup of the cooking liquid; drain the pasta.
Stand an ear of corn on its stem end in a shallow bowl and slice the kernels off with a knife. Then press the dull side of the knife down the length of the ear to extract any remaining kernels and corn "milk" into the bowl. Repeat with the remaining corn.
In a large nonstick skillet, cook bacon over medium heat, until crispy, 3 to 4 minutes. Using a slotted spoon, remove the bacon to a small bowl; leave the bacon fat in the pan.
Sprinkle scallops with 1/4 teaspoon each salt and pepper. Add scallops to the pan and cook over medium heat until golden brown, about 2 minutes per side. Transfer to a plate; tent with foil to keep warm.
Add the corn kernels and corn milk, bell pepper and garlic to the pan and cook, stirring, until the garlic is fragrant, about 2 minutes. Add the reserved cooking liquid and wine, and continue cooking until the corn is tender, about 3 minutes more.
Stir in sour cream and remaining 1/4 teaspoon each salt and pepper. Sprinkle flour over the mixture. Cook, stirring, until the sauce is thickened, about 1 minute.
Reduce heat to low and return the pasta, bacon and any scallop liquid accumulated on the plate to the pan; toss to coat with the sauce. Stir in basil. Divide the pasta among bowls and top with the scallops. Garnish with more basil and serve with lemon wedges.
Per serving: 473 calories (15 percent from fat), 8 grams fat (3 grams sat. fat), 73 grams carbohydrates, 28 grams protein, 844 mg sodium, 42 mg cholesterol, 10 grams fiber .