This Recipe is part of the Lighthearted Eating 5 Heart-Healthy Recipes
Hot Chinese chili paste adds a little fiery flavour to scallops. Serve with rice and snow peas and sprouts or stir-fried bok choy or broccoli. I like to use the regular-size scallops, rather than the tiny bay scallops, for this recipe.
Ingredients
2 tsp canola or olive oil
1tbsp minced gingerroot
3 tbsp chopped green onion
1lb scallops
Sauce
2 tbsp sherry
1 tbsp sodium-reduced soy sauce
1 tbsp sesame oil
1 tsp granulated sugar
1/2 tsp chili paste or hot pepper sauce
Directions
1. Sauce: Stir together sherry, soy sauce, oil, sugar and chili paste. Set aside.
2. In nonstick skillet, heat oil over high heat; stir-fry gingerroot and onion for 10 seconds.
3. Add scallops; cook for about 30 seconds on each side or until lightly browned. Stir in sauce; stir-fry for about 2 minutes or just until scallops are opaque throughout. Be careful not to overcook scallops. They cook very quickly and soon become dry.
Serves 4
Per Serving: 167 calories, 19 g protein, 7 g total fat, 1 g saturated fat, 37 mg cholesterol, 5 g carbohydrate, 0 g fibre, 325 mg sodium, 399 mg potassium
Make Ahead: Prepare sauce up to one day in advance.
Note: Three ounces (90 g) of steamed scallops (about 7 scallops) has only 1 g fat, 96 calories and 36 mg cholesterol.
Excerpted from Lighthearted at Home by Anne Lindsay. Photography by Lorella Zanelli. Copyright © 2010 by Anne Lindsay & Associates Ltd. Excerpted by permission of Key Porter. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher. Buy the book!
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