Calorie Control Council | Recipes: Oriental-Style Sea Scallops

Oriental vegetables combined with an interesting blend of seasonings give this light and healthy stir-fry its exotic flavor.

1-1/2 cups broccoli flowerets	1 cup thinly sliced onion
2 tablespoons sesame or vegetable oil	1 pound sea scallops
3 cups thinly sliced Napa cabbage or bok choy	2 cups snow peas, ends trimmed
1 cup shitake or common mushrooms, sliced	2 cloves garlic, minced
2 teaspoons ground star anise	1/4 teaspoon ground coriander
1/2 cup chicken broth	1/4 cup rice wine vinegar
2 to 3 teaspoons light reduced-sodium soy sauce	2 tablespoons cornstarch
1/4 cup cold water	2 to 3 tablespoons NutraSweet® Spoonful™
4 cups hot cooked rice

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 vegetables 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.

Per serving: 1/6 recipe (approx. 2 oz. scallops and 2/3 cup rice), 330 calories, 20 g protein, 49 g carbohydrates, 6 g total fat, <1 g saturated fat, 26 mg cholesterol, 2 g fiber, 276 mg sodium

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