Oriental-style sea scallops
6 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 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 | 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 |
| 5 | minutes. Heat to boiling. | |
Directions
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