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!
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1/2
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lb fresh broccoli
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1/4
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lb fresh mushrooms
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1
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lb uncooked sea scallops
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1/4
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cup roasted red bell peppers (from 7-oz jar)
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1
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cup uncooked regular long-grain white rice
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2
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cups water
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2
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tablespoons butter or margarine
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3
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tablespoons cornstarch
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1
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can (10 1/2 oz) condensed chicken broth
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2
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teaspoons soy sauce
Steps
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
Expert Tips
Substitute 1 pound uncooked peeled and deveined medium shrimp (thawed if frozen) for the scallops. In step 5, cook the shrimp, broccoli and roasted red peppers 4 to 5 minutes, stirring frequently, until shrimp are pink.
Scallops are classified as either bay or sea scallops. Bay
scallops are much smaller and sweeter than their counterparts. Sea scallops are more readily available and less expensive than bay scallops.
If sea scallops aren't available you can use 1 pound bay scallops. In step 5, cook the broccoli and peppers 2 minutes and then add the scallops. Cook 2 to 3 minutes or until scallops are white and opaque.
Cut the broccoli into 1/2-inch stalks and cut the stalks crosswise into 1-inch pieces.
Scallops are done when they turn white and opaque. Longer cooking results in tough scallops.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories
- 360
- Calories from Fat
- 70
% Daily Value
- Total Fat
- 8g
- 12%
-
- Saturated Fat
- 4g
- 21%
- Trans Fat
- 0g
- Cholesterol
- 45mg
- 15%
- Sodium
- 820mg
- 34%
- Total Carbohydrate
- 50g
- 17%
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- Dietary Fiber
- 2g
- 8%
- Sugars
- 2g
- Protein
- 22g
- Vitamin A
- 20%
- 20%
- Vitamin C
- 45%
- 45%
- Calcium
- 10%
- 10%
- Iron
- 25%
- 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 Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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