Stir-Fried Scallops with Broccoli

Stir-fry sea scallops with broccoli, mushroom and red pepper, served over white rice for a delicious Asian-style dinner - ready in just 35 minutes!

  • prep time 35 min
  • total time 35 min
  • ingredients 10
  • servings 4

Ingredients

1/2
lb fresh broccoli
1/4
lb fresh mushrooms
1
lb uncooked sea scallops
1/4
cup roasted red bell peppers (from 7-oz jar)
1
cup uncooked regular long-grain white rice
2
cups water
2
tablespoons butter or margarine
3
tablespoons cornstarch
1
can (10 1/2 oz) condensed chicken broth
2
teaspoons soy sauce
  • 1 Trim the large leaves from the broccoli, and cut off any tough ends of lower stems. Rinse broccoli with cool water. Cut stems and florets into bite-size pieces. Cut stem ends from the mushrooms, and cut the mushrooms into 1/4-inch slices.
  • 2 If the scallops are larger than 1 inch in diameter, cut each in half. Rinse with cool water, and pat dry with paper towels. Drain the roasted red peppers in a strainer; cut the red peppers into slices.
  • 3 In a 2-quart saucepan, heat the rice and water to boiling over medium-high heat, stirring occasionally to prevent sticking. Once mixture is boiling, reduce heat just enough so mixture bubbles gently. Cover with lid; cook about 15 minutes or until rice is fluffy and tender. While the rice is cooking, continue with the recipe.
  • 4 In a 3-quart saucepan or 12-inch skillet, melt the butter over medium heat. Add the mushrooms; cook about 5 minutes, stirring frequently, until tender when pierced with a fork.
  • 5 Stir in the scallops, broccoli and roasted red peppers. Cook 3 to 4 minutes, stirring frequently, until scallops are white and opaque. Remove the saucepan from the heat.
  • 6 Place the cornstarch in a medium bowl. Gradually stir the chicken broth into the cornstarch until the mixture is smooth. Stir the broth mixture and soy sauce into the scallop mixture. Heat to boiling over high heat, stirring constantly. Continue boiling 1 minute, stirring constantly. Serve over rice.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

    Serving Size: 1 Serving
    Calories
    360
    (
    Calories from Fat
    70),
    % Daily Value
    Total Fat
    8g
    8%
    (Saturated Fat
    4g,
    4%
    Trans Fat
    0g
    0%
    ),
    Cholesterol
    45mg
    45%;
    Sodium
    820mg
    820%;
    Total Carbohydrate
    50g
    50%
    (Dietary Fiber
    2g
    2%
      Sugars
    2g
    2%
    ),
    Protein
    22g
    22%
    ;
    % Daily Value*:
    Vitamin A
    20%;
    Vitamin C
    45%;
    Calcium
    10%;
    Iron
    25%;
    Exchanges:
    2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
    Carbohydrate Choices:
    3
    *Percent Daily Values are based on a 2,000 calorie diet.
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