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Your MedformHealthy Recipes
Oriental-Style Sea Scallops
1-1/2 cups broccoli flowerets
1 cup thinly sliced onion
2 tablespoons sesame or vegetable oil
1 pound sea scallops
3 cups thinly sliced Napa cabbage or bok choy
2 cups snow peas, ends trimmed
1 cup shitake or common mushrooms, sliced
2 cloves garlic, minced
2 teaspoons ground star anise
1/4 teaspoon ground coriander
1/2 cup chicken broth
1/4 cup rice wine vinegar
2 to 3 teaspoons light reduced-sodium soy sauce
2 tablespoons cornstarch
1/4 cup cold water
2 to 3 tablespoons NutraSweet® Spoonful™
4 cups hot cooked rice
Oriental vegetables combined with an interesting blend of
seasonings give this light and healthy stir-fry its exotic flavor.
Stir-fry broccoli and onion 3 to 4 minutes in oil in wok or large skillet. 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 cornstarch and cold water. Stir cornstarch mixture into boiling mixture; boil, stirring
constantly, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in NutraSweet®
Spoonful™, serve over rice.
NOTE: 2 teaspoons five-spice powder can be substituted for the star anise and coriander;
amounts of vinegar and soy sauce may need to be adjusted to taste.
Nutrition Facts
330 calories,
20 g protein,
49 g
carbohydrates, 6 g
total fat,
<1 g saturated fat,
26 mg cholesterol,
2 g fiber,
276 mg sodium
Yield : Makes
6 Servings