Oriental-Style Sea Scallops from Healthy Diabetic Recipes

Oriental-Style Sea Scallops Recipe

Recipe Ingredients:

2 tbsp sesame or vegetable oil
1 1/2 cups broccoli flowerets
1 cup thinly sliced onion
1 lb sea scallops
3 cups thinly-sliced napa cabbage or bok choy
2 cups snow peas, ends trimmed
1 cup shiitake or button mushrooms, sliced
2 garlic cloves, minced
2 tsp ground star anise, see * Note
1/4 tsp ground coriander
1/2 cup chicken broth
1/4 cup rice wine vinegar
2 tsp reduced-sodium soy sauce, (2 to 3)
1/4 cup cold water
2 tbsp cornstarch
1 tsp Equal For Recipes - (to 1 1/2)
= (or 3 to 4 packets Equal sweetener
or 2 to 3 tbspns Equal Spoonful)
4 cups hot cooked rice

Recipe Instructions:

* Note: Or, substitute 2 teaspoons five-spice powder for star anise and coriander; amounts of vinegar and soy sauce may need to be adjusted to taste.

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.

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 cold water and cornstarch. Stir cornstarch mixture into boiling mixture; boil, stirring constantly, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in Equal. Serve over rice.

This recipe yields 6 servings. Serving size: 2 ounces scallops and 2/3 cup rice.

Exchanges Per Serving: 2 1/2 Starch, 2 Meat, 1 Vegetable.

Nutrition Facts: Calories 330; Calories from Fat 16%; Total Fat 6g; Protein 20g; Carbohydrates 49g; Cholesterol 26mg; Sodium 276mg.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-20-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 6

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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