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    Fish: 7 pt. Thai Scallops with Asparagus


    Source of Recipe


    Cooking LightÊ July/98 (shared by Lynda)

    List of Ingredients




    Ê 1 1/2Ê Ê Ê Ê poundsÊ sea scallops
    Ê 1Ê Ê Ê Ê tablespoonÊ cornstarch
    Ê 1 1/2Ê Ê tablespoonsÊ olive oil
    Ê 1 1/2Ê Ê Ê teaspoonsÊ fresh ginger -- peeled and minced
    Ê 2Ê Ê Ê Ê Ê Ê Ê Ê Ê Ê garlic cloves -- minced
    Ê 2Ê Ê Ê Ê Ê Ê Ê cupsÊ asparagus -- (about 1/2 pound) sliced into 2" pieces
    Ê Ê 1/2Ê Ê Ê Ê Ê cupÊ fat-free less-sodium chicken broth
    Ê 1Ê Ê Ê Ê tablespoonÊ fresh lemon juice
    Ê 1Ê Ê Ê Ê tablespoonÊ low-sodium soy sauce
    Ê 1Ê Ê Ê Ê Ê teaspoonÊ chile pureeÊ with garlic sauce
    Ê 2Ê Ê Ê Ê tablespoonsÊ fresh basil
    Ê Ê 1/2Ê Ê Ê teaspoonÊ grated lemon rind
    Ê 2Ê Ê Ê Ê Ê Ê Ê cupsÊ hot, cooked long-grain white rice
    Ê Ê Ê Ê Ê Ê Ê Ê Ê Ê Ê Ê Basil sprigs -- optional

    Recipe



    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.Ê

    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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