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Oriental-Style Sea Scallops |
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Serves: 6 Print this Recipe2 tablespoons sesame oil or vegetable 1 1/2 cups broccoli florets 1 cup thinly sliced onions 1 pound sea scallops 3 cups thinly sliced napa cabbage or bok choy 2 cups snow peas, end trimmed 1 cup shiitake or button mushrooms, sliced 2 cloves garlic, minced 2 teaspoons ground star anise* 1/4 teaspoon ground coriander 1/2 cup low-sodium chicken broth 1/4 cup rice cooking wine vinegar 2 to 3 tablespoons reduced-sodium soy sauce 1/4 cup cold water 2 tablespoons cornstarch 1 to 1 1/2 teaspoons EQUAL Measure or 3 to 4 packets EQUAL sweetener or 2 to 3 Tbsp EQUAL Spoonfuls 4 cups hot cooked rice 1. Heat oil in wok or large skillet. Stir-fry broccoli and onion 3 to 4 minutes. Add scallops, cabbage, snow peas, mushrooms, garlic, anise and coriander; stir-fry 2 to 3 minutes. 2. 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. 3. Mix cold water and cornstarch. Stir cornstarch mixture into boiling mixture; boil, stirring constantly with a wire whisk, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in Equal. Serve over rice. *Or substitute 2 tsp five-spice powder for star anise and coriander; amounts of vinegar and soy sauce may need to be adjusted to taste. EXCHANGES Starch 2 1/2 Vegetable 2 Meat, lean 1 PYRAMID SERVINGS Starch 2 1/2 Vegetable 2 Meat, lean 1/1 NUTRITION FACTS Calories 316(54 calories from fat) Fat 6 g Saturated Fat 1 g Cholesterol 25 mg Sodium 425 mg* Carbohydrate 47 g Dietary Fiber 5 g Sugars 8 g Protein 20 g * >400 mg of sodium This recipe comes from the Cook'n collection. Try Cook'n for FREE!
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