Oriental-Style Sea Scallops
Ingredients
- 1-1/2 cups broccoli flowerets
- 2 tablespoons sesame or vegetable oil
- 3 cups thinly sliced Napa cabbage or bok choy
- 1 cup shitake or common mushrooms, sliced
- 2 teaspoons ground star anise
- 1/2 cup chicken broth
- 2 to 3 teaspoons light reduced-sodium soy sauce
- 1/4 cup cold water
- 4 cups hot cooked rice
- 1 cup thinly sliced onion
- 1 pound sea scallops
- 2 cups snow peas, ends trimmed
- 2 cloves garlic, minced
- 1/4 teaspoon ground coriander
- 1/4 cup rice wine vinegar
- 2 tablespoons cornstarch
- 2 to 3 tablespoons NutraSweet® Spoonful™
Directions
Yield: Makes 6 servings
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.
DIABETIC FOOD EXCHANGE: 2 lean meat, 2-1/2 starches, 1 vegetable
Nutrients per Serving:
- Calories:330
- Protein:20 g
- Carbohydrates:49 g
- Fat-total:6 g
- Saturated Fat:<1 g