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Low-Cholesterol Scallop-Vegetable Stir-Fry Recipe

 

Ingredients

Servings: 2

 

3/4 cup canned low-sodium chicken broth, undiluted

1 1/2 tablespoons low-sodium soy sauce

1 tablespoon cornstarch

1/2 teaspoon sesame oil

Vegetable cooking spray

2 teaspoons vegetable oil

1 1/4 cups diagonally sliced carrot

1 cup sliced fresh mushrooms

1 (6-ounce) package frozen snow pea pods, thawed

1/2 cup diagonally sliced green onions

1 tablespoon peeled, minced ginger

1/2 pound fresh bay scallops

 

Nutrition Facts

 

Exchanges/Choices:

2 Lean Meat

3 Vegetable

 

Calories 276

Fat 7.5g

Cholesterol 37mg

Sodium 516mg

Carbohydrate 26.5g

Fiber 6.1g

Protein 23.7g

Cooking Methods

  1. Combine first 4 ingredients in a small bowl, stirring well. Set aside.

  2. Coat a wok or nonstick skillet with cooking spray; drizzle vegetable oil around top of wok, coating sides. Heat at medium-high (375) until hot. Add carrot; stir-fry 1 minute. Add mushrooms; stir-fry 1 minute. Add snow peas; stir-fry 1 minute. Remove vegetables from wok; set aside, and keep warm. Wipe drippings from wok with a paper towel.

  3. Coat wok with cooking spray. Add green onions and ginger; stir-fry 30 seconds. Add scallops; stir-fry 1 to 2 minutes or until scallops are opaque. Add vegetables to wok; stir well. Pour broth mixture over vegetable mixture. Cook, stirring constantly, 1 minute or until slightly thickened and thoroughly heated.

Fun Facts / Cooking Tips

Looking for delicious and healthy Chinese seafood recipes? Look no further. Try out this stir-fry scallop where you could also serve with Oriental bean thread noodles instead of rice. After cooking, the brittle, wire-thin strands become translucent. You can look for bean thread noodles in the international foods section of most supermarkets or in Oriental food stores.

Cooking Tip: When purchasing fresh bay scallops, count on about 40 to the pound. Since they are highly perishable, cook scallops within 2 days of purchase. Before cooking, always rinse the scallops well to remove sand and grit.

 

 

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