Chinese Style Sea Scallops
Ingredients| 1 stephen ceideburg 1 1/2 cup broccoli flowerets 1 cup thinly sliced onion 2 tbsp sesame or vegetable oil 1 lb sea scallops 3 cup thinly sliced napa cabbage or bok c, hoy 2 cup snow peas, ends trimmed 1 cup shiitake or common mushrooms, slice, d 2 cloves garlic, minced 2 tsp ground star anise 1/4 tsp ground coriander 1/2 cup chicken broth 1/4 cup rice wine vinegar 2 tsp to 3 ts light reduced sodium soy sa, uce 2 tbsp cornstarch 1/4 cup cold water 2 tbsp to 3 tb nutrasweet spoonful 4 cup hot cooked rice |
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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
5 minutes. Heat to boiling.
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: 1/6 recipe (approx. 2 oz. scallops and
1/3 cup rice)
Calories...........330 Saturated Fat.....<1 g Protein...........20 g
Cholesterol......26 mg Carbohydrates.....49 g Fiber..............2 g
Total Fat..........6 g Sodium..........276 mg
DIABETIC FOOD EXCHANGE: 2 lean meat, 2 1/2 starches, 1 vegetable
From "The NutriSweet Spoonful Recipe Collection", 1992.
Posted by Stephen Ceideburg
Servings:
6
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