Scallop Stir- Fry with Oriental Vegetables
Jan 15, 2007 13:14:03 GMT -8
Post by filus on Jan 15, 2007 13:14:03 GMT -8
;)Scallop Stir- Fry with Oriental Vegetables -- exchanges
SERVES: 4
1 1/2 cups plain nonfat yogurt
1/2 cup low-sodium chicken broth
2 tablespoons cornstarch
1 tablespoon reduced-sodium soy sauce
2 teaspoons dry sherry
1/4 teaspoon freshly ground black pepper
1 tablespoon plus 1 teaspoon sesame oil
4 cloves garlic, minced
2 teaspoons minced fresh ginger
1 cup drained canned sliced bamboo shoots
1 cup sliced red bell pepper
1 cup sliced mushrooms
1 cup thinly sliced scallions
1 cup cooked snow peas
20 ounces scallops, cut into
quarters if large
8 ounces drained canned sliced water chestnuts
1 In a small bowl, thoroughly blend the yogurt, broth, cornstarch, soy sauce, sherry, and black pepper.
2 In a large nonstick skillet over high heat, warm the oil until hot but not smoking. Add the garlic and ginger, and stir-fry for 15 seconds, being careful not to burn the garlic. Add the bamboo shoots, bell pepper, mushrooms, scallions, and snow peas, and stir fry for 3 to 4 minutes.
3 Add the scallops and the yogurt mixture, and stir-fry until the scallops turn opaque and the mixture thickens slightly, 3 to 4 minutes.
4 Remove from the heat and stir in the water chestnuts.
One Generous l-1/2 cup serving equals 314 Calories, 33 g Protein, 6 g Fat, 31 g. Carbohydrate, 48 mg Cholesterol, 461 mg Sodium +++ EXC: 1/2 Milk, 1 Fat, 2 Proteins, 2 1/2 Vegetables, 1/2 Bread
Check out Healthy Eatin' Recipes 2003 + (many w/ ww points) at
www.recipecircus.com/recipes/Phyllis_aka_Filus
SERVES: 4
1 1/2 cups plain nonfat yogurt
1/2 cup low-sodium chicken broth
2 tablespoons cornstarch
1 tablespoon reduced-sodium soy sauce
2 teaspoons dry sherry
1/4 teaspoon freshly ground black pepper
1 tablespoon plus 1 teaspoon sesame oil
4 cloves garlic, minced
2 teaspoons minced fresh ginger
1 cup drained canned sliced bamboo shoots
1 cup sliced red bell pepper
1 cup sliced mushrooms
1 cup thinly sliced scallions
1 cup cooked snow peas
20 ounces scallops, cut into
quarters if large
8 ounces drained canned sliced water chestnuts
1 In a small bowl, thoroughly blend the yogurt, broth, cornstarch, soy sauce, sherry, and black pepper.
2 In a large nonstick skillet over high heat, warm the oil until hot but not smoking. Add the garlic and ginger, and stir-fry for 15 seconds, being careful not to burn the garlic. Add the bamboo shoots, bell pepper, mushrooms, scallions, and snow peas, and stir fry for 3 to 4 minutes.
3 Add the scallops and the yogurt mixture, and stir-fry until the scallops turn opaque and the mixture thickens slightly, 3 to 4 minutes.
4 Remove from the heat and stir in the water chestnuts.
One Generous l-1/2 cup serving equals 314 Calories, 33 g Protein, 6 g Fat, 31 g. Carbohydrate, 48 mg Cholesterol, 461 mg Sodium +++ EXC: 1/2 Milk, 1 Fat, 2 Proteins, 2 1/2 Vegetables, 1/2 Bread
Check out Healthy Eatin' Recipes 2003 + (many w/ ww points) at
www.recipecircus.com/recipes/Phyllis_aka_Filus