Scallops, Basil Stir-Fry
Source of Recipe
4hanna
Recipe Introduction
Diet Exchange
Other Carbohydrates: 0.0 Lean Meat: 2.0
Fat: 2.5 Milk: 0.0
Vegetable: 4.5 Fruit: 0.0
Meat: 0.0 Bread: 3.0
Nutrition Information
Amount Per Serving
Calories 570
Total Fat 17g
Saturated Fat 2g
Calories From Fat 150
Cholesterol 30mg
Sodium 710mg
Total Carbohydrate 79g
Dietary Fiber 12g
Sugars 18g
Protein 27g
Vitamin A 8%
Vitamin C 300%
Calcium 25%
Iron 30%
List of Ingredients
1/3 cup rice, brown, uncooked
3 ounce scallops, imitation or real, raw
1/4 cabbage, red, fresh medium head
1/4 pound pea pods (snow peas), raw
1 tablespoon oil, canola
1 tablespoon soy sauce, reduced sodium
1 teaspoon basil, dried
1 teaspoon sugar
1 teaspoon garlic powderRecipe
Set rice to cook according to package directions. For very interesting rice, add fresh or dried herbs to the cooking water. For this recipe, use real or imitation scallops; weigh the indicated portion before cooking. Shred cabbage, clean snow peas; set aside. You may think this is too much cabbage, but it cooks down considerably. Heat canola oil in large nonstick skillet over medium high heat; add scallops, vegetables, soy sauce, basil, and garlic powder; also add 1 to 2 tablespoons water if needed to keep a little moisture in the pan. Saute until scallops are cooked thoroughly; vegetables will be crisp tender (5 to 10 minutes). Remove from heat and sprinkle with one teaspoon sugar; toss to mix. Serve the scallop/veggie mixture over rice, and add a tall glass of icy cold seltzer on the side. Recipe developed and copyrighted by Kristine Napier, MPH, RD, LD
|
|
member logon
