SCALLOPS WITH PEA PODS
Yield: 4 servings
Yield: 4 servings
Source: Suzi Castle's Deliciously Healthy Favorite Foods Cookbook
INGREDIENTS
- 1 pound bay scallops (or sea scallops cut into 1/4 inch slices)
- 1/4 teaspoon sesame oil
- 1/8 teaspoon ground pepper
- 1/2 teaspoon finely grated fresh ginger (or 1/4 teaspoon ground ginger)
- 1 cup edible pea pods, with ends and strings removed
- 1 large clove garlic, minced
- 3/4 cup (8 oz. can) sliced bamboo shoots, drained
- 2 green onions, cut into 2 inch pieces
- 1 tablespoon cornstarch
- 1 cup chicken bouillon
- 1 tablespoon oyster sauce, optional
DIRECTIONS
Combine scallops with sesame oil and pepper in a
small bowl. Marinate 30 minutes.
In a large, heavy skillet sprayed with non-stick spray,
stir-fry scallops over medium-high heat until they are
opaque (do not crowd scallops in skillet while cooking).
Remove skillet from burner.
In a medium, heavy skillet sprayed with non-stick spray,
over and cook ginger, pea pods, garlic, bamboo shoots
and green onions over medium-high heat until barely
tender, stirring occasionally. Remove skillet from
burner and add cooked scallops. Mix cornstarch with
bouillon and oyster sauce (if used).
Add to (now empty) scallop skillet, and cook over
medium heat, stirring constantly, until sauce is
thickened. Gently stir cooked scallops and vegetables
into thickened sauce. Serve immediately.
Nutritional Information Per Serving:
Calories: 148; Fat: 1.65 grams; Carbohydrates: 11.8 grams;
Protein: 21 grams; Sodium: 466 mg; Cholesterol: 38.5 mg
Exchanges: 2-1/2 Lean Meat; 1 Bread. Add 1 Fat exchange to meal plan.
Find more seafood recipes at:
No comments:
Post a Comment