Yield: 6 Servings
|1½ cup||Broccoli flowerets|
|1 cup||Thinly sliced onion|
|2 tablespoons||Sesame or vegetable oil|
|1 pounds||Sea scallops|
|3 cups||Thinly sliced Napa cabbage or bok choy|
|2 cups||Snow peas, ends trimmed|
|1 cup||Shiitake or common mushrooms, sliced|
|2||Cloves garlic, minced|
|2 teaspoons||Ground star anise|
|¼ teaspoon||Ground coriander|
|½ cup||Chicken broth|
|¼ cup||Rice wine vinegar|
|2 teaspoons||To 3 ts light reduced sodium soy sauce|
|¼ cup||Cold water|
|2 tablespoons||To 3 tb NutraSweet Spoonful|
|4 cups||Hot cooked rice|
|5||minutes. Heat to boiling.|
Lots of oriental vegetables and an interesting blend of seasonings give this light and healthy scallop stir-fry its exotic flavor.
STIR-FRY BROCCOLI and onion 3 to 4 minutes in oil in wok or large skillet. Add scallops, cabbage, snow peas, mushrooms, garlic, anise and coriander; stir-fry 2 to 3 minutes.
ADD CHICKEN BROTH, vinegar and soy sauce; heat to boiling. Reduce heat and simmer, uncovered, until scallops are cooked and vegeta- bles are tender, about
MIX CORNSTARCH AND COLD WATER. Stir cornstarch mixture into boiling mixture; boil, stirring constantly, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in NutraSweet Spoonful; serve over rice.
NOTE: 2 teaspoons five-spice powder can be substituted for the star anise and Coriander; amounts of vinegar and soy sauce may need to be adjusted to taste.
Serving Size: ⅙ recipe (approx. 2 oz. scallops and ⅓ cup rice)
Calories...........330 Saturated Fat.....<1 g Protein..........⅕ g Cholesterol......26 mg Carbohydrates.....49 g Fiber.............⅕ g Total Fat.........⅗ g Sodium..........276 mg DIABETIC FOOD EXCHANGE: 2 lean meat, 2½ starches, 1 vegetable From "The NutriSweet Spoonful Recipe Collection", 1992.
Posted by Stephen Ceideburg