Fish: 7 pt. Thai Scallops with Asparagus
Source of Recipe
Cooking Light� July/98 (shared by Lynda)
List of Ingredients
� 1 1/2� � � � pounds� sea scallops
� 1� � � � tablespoon� cornstarch
� 1 1/2� � tablespoons� olive oil
� 1 1/2� � � teaspoons� fresh ginger -- peeled and minced
� 2� � � � � � � � � � garlic cloves -- minced
� 2� � � � � � � cups� asparagus -- (about 1/2 pound) sliced into 2" pieces
� � 1/2� � � � � cup� fat-free less-sodium chicken broth
� 1� � � � tablespoon� fresh lemon juice
� 1� � � � tablespoon� low-sodium soy sauce
� 1� � � � � teaspoon� chile puree� with garlic sauce
� 2� � � � tablespoons� fresh basil
� � 1/2� � � teaspoon� grated lemon rind
� 2� � � � � � � cups� hot, cooked long-grain white rice
� � � � � � � � � � � � Basil sprigs -- optionalRecipe
Combine the scallops and cornstarch. Heat olive oil in a large nonstick skillet over medium-high heat. Add scallops, and stir-fry 4 minutes. Remove scallops from pan.
Add minced ginger and garlic, and stir-fry 10 seconds. Stir in sliced asparagus and next 4 ingredients (asparagus through chile puree), and cook, uncovered, 2 minutes. Return the scallops to pan; cover and cook 1 minute. Remove from heat, and stir in chopped basil and grated lemon rind. Serve with rice. Garnish with basil sprigs, if desired.�
Serves 4 (serving size: 1 cup scallop mixture and 1/2 cup rice)
calories: 338 carbohydrates: 35.3 g cholesterol: 56 mg fat: 6.6 g sodium: 474 mg protein: 32.9 g calcium: 72 mg iron: 2.1 mg fiber: 2.1 g
7 WW points (1 C scallop mixture & 1/2 c rice)
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