Scallops and Asparagus Stir-Fry

By Totlxtc

Ingredients

• 3/4 * 3/4 pound fresh asparagus, trimmed and cut into 2-inch pieces
• 1 * 1 tablespoon cornstarch
• 3/4 * 3/4 cup chicken broth
• 1 * 1 teaspoon reduced-sodium soy sauce
• 3/4 * 3/4 pound sea scallops, halved
• 1 * 1 cup sliced fresh mushrooms
• 1 * 1 garlic clove, minced
• 2 * 2 teaspoons canola oil
• 1 * 1 cup halved cherry tomatoes
• 2 * 2 green onions, sliced
• 1 * 1 teaspoon sesame oil
• 1/8 * 1/8 teaspoon pepper
• 2 * 2 cups hot cooked rice

Details

Servings 4

Preparation

Step 1

* Place asparagus in a saucepan and cover with water; bring to a boil. Cook, uncovered, for 3-5 minutes or until crisp-tender; drain and set aside. In a small bowl, combine the cornstarch, broth and soy sauce until smooth; set aside.
* In a large nonstick skillet or wok, stir-fry scallops, mushrooms and garlic in canola oil until scallops are opaque and mushrooms are tender. Stir cornstarch mixture; add to skillet. Bring to a boil; cook and stir until sauce is thickened.
* Add the asparagus, tomatoes, onions, sesame oil and pepper; heat through. Serve over rice. Yield: 4 servings.


Nutritional Analysis: One serving (1 cup stir-fry mixture with 1/2 cup rice) equals 215 calories, 5 g fat (1 g saturated fat), 14 mg cholesterol, 314 mg sodium, 30 g carbohydrate, 2 g fiber, 11 g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat.