Asian Style Sea Scallops Recipe
Servings: 6
Ingredients
- 1 1/2 c. Broccoli flowerets
- 1 c. Thinly sliced onion
- 2 Tbsp. Sesame or possibly vegetable oil
- 1 lb Sea scallops
- 3 c. Thinly sliced Napa cabbage or possibly bok choy
- 2 c. Snow peas, ends trimmed
- 1 c. Shiitake or possibly common mushrooms, sliced
- 2 x Cloves garlic, chopped
- 2 tsp Grnd star anise
- 1/4 tsp Grnd coriander
- 1/2 c. Chicken broth
- 1/4 c. Rice wine vinegar
- 2 tsp To 3 ts light reduced sodium soy sauce
- 2 Tbsp. Cornstarch
- 1/4 c. Cool water
- 2 Tbsp. To 3 tb NutraSweet Spoonful
- 4 c. Warm cooked rice
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 min in oil in wok or possibly large skillet.
- Add in scallops, cabbage, snow peas, mushrooms, garlic, anise and coriander; stir-fry 2 to 3 min.
- Add in CHICKEN BROTH, vinegar and soy sauce; heat to boiling. Reduce heat and simmer, uncovered, till scallops are cooked and vegeta- bles are tender, about 5 min. Heat to boiling.
- MIX CORNSTARCH AND Cool WATER. Stir cornstarch mix into boiling mix; boil, stirring constantly, till thickened. Remove from heat; let stand 2 to 3 min. Stir in NutraSweet Spoonful; serve over rice.
- NOTE: 2 tsp. five-spice pwdr can be substituted for the star anise and Coriander; amounts of vinegar and soy sauce may need to be adjusted to taste.
- Serving Size: 1/6 recipe (approx. 2 ounce. scallops and 1/3 c. rice)
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 378g | |
| Recipe makes 6 servings | |
| Calories 305 | |
| Calories from Fat 52 | 17% |
| Total Fat 5.8g | 7% |
| Saturated Fat 0.84g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 25mg | 8% |
| Sodium 169mg | 7% |
| Potassium 569mg | 16% |
| Total Carbs 42.84g | 11% |
| Dietary Fiber 3.3g | 11% |
| Sugars 1.12g | 1% |
| Protein 18.87g | 30% |
