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 the waitress puts the dinner on the table the old men look at the dinner. The young men look at the waitress

~ Gelett Burgess, 'Look Eleven Years Younger' (1937).

 

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