Yield: 6 Servings
Measure | Ingredient |
---|---|
\N \N | Stephen Ceideburg |
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 \N | 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 |
2 tablespoons | Cornstarch |
¼ cup | Cold water |
2 tablespoons | To 3 tb NutraSweet Spoonful |
4 cups | Hot cooked rice |
\N 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.
NUTRITIONAL INFORMATION
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