| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood, Vegetables, Meats |
Chinese |
Chinese, Fish |
6 |
Servings |
INGREDIENTS
|
|
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 |
INSTRUCTIONS
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
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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