Scallop Stir-Fry

By Tonya_Speed

NUTRITION per serving: 292 Calories; 6g Fat; 19g Protein; 38g Carbohydrate; 5g Dietary Fiber; 25mg Cholesterol; 504mg Sodium. Exchanges: 2 Grain (Starch); 2 Lean Meat; 1 1/2 Vegetable; 1 Fat. Points: 6

Ingredients

• 2 tablespoons vegetable oil
• 1 pound scallops, rinsed and dried
• 2 cups sliced mushrooms
• 1 (8-oz.) can sliced water chestnuts, drained
• 1 medium red bell pepper, seeded, deribbed and cut into strips
• 1/3 cup thinly sliced green onions
• 1/2 cup low sodium chicken broth
• 3 tablespoons dry sherry (or use red grape juice with a splash of cider vinegar)
• 3 tablespoons low sodium soy sauce
• 1 tablespoon cornstarch
• 1/2 tablespoon ground ginger
• 1/4 teaspoon ground black pepper
• 1 (6-oz.) package frozen snow peas
• 3 cups hot cooked brown rice

Preparation

Step 1

DO-AHEAD TIP: Cook brown rice.

Heat the oil in a wok or large skillet over medium-high heat. Add scallops and stir-fry for 2 minutes. Stir in mushrooms, water chestnuts, bell pepper and green onion; stir-fry for 2 minutes. In a cup, combine broth, sherry (or juice/vinegar), soy sauce, cornstarch, ginger and pepper; add to the wok or skillet along with the snow peas. Cook and stir for 1 to 2 minutes or until sauce had thickened and is clear. Serve over hot rice.

SERVING SUGGESTION: There’s no need to add anything to this complete meal.
VEGETARIAN: Use extra-firm tofu cut to the approximate size of scallops.
KOSHER: Use boneless skinless chicken breast meat cut to the approximate size of scallops.