| 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 | T | 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 | t | Ground star anise |
| 1/4 | t | Ground coriander |
| 1/2 | c | Chicken broth |
| 1/4 | c | Rice wine vinegar |
| 2 | t | To 3 ts light reduced sodium |
| soy sauce | ||
| 2 | T | Cornstarch |
| 1/4 | c | Cold water |
| 2 | T | 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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Nutrition (calculated from recipe ingredients)
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Calories: 177
Calories From Fat: 6
Total Fat: <1g
Cholesterol: 0mg
Sodium: 71.5mg
Potassium: 286.4mg
Carbohydrates: 41.4g
Fiber: 1.2g
Sugar: 1.6g
Protein: 4.9g