Side Pannel
Chinese Style Sea Scallops
Chinese Style Sea Scallops
- Recipe Submitted by ADMIN on 09/26/2007
Category: Fish, Chinese
Ingredients List
- Stephen Ceideburg
- 1 1/2 c Broccoli flowerets
- 1 c Thinly sliced onion
- 2 tb Sesame or vegetable oil
- 1 lb Sea scallops
- 3 c Thinly sliced Napa cabbage
- -or bok choy
- 2 c Snow peas, ends trimmed
- 1 c Shiitake or common
- -mushrooms, sliced
- 2 Cloves garlic, minced
- 2 ts Ground star anise
- 1/4 ts Ground coriander
- 1/2 c Chicken broth
- 1/4 c Rice wine vinegar
- 2 ts To 3 ts light reduced sodium
- -soy sauce
- 2 tb Cornstarch
- 1/4 c Cold water
- 2 tb To 3 tb NutraSweet Spoonful
- 4 c Hot 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 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
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
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