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Stir-Fried Scallops Recipe

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Scallops add interest to this mild tomato-based stovetop supper from Stephany Gocobachi of Novato, California. Try serving the saucy mixture over rice or angel hair pasta...and garnish with cilantro if you like, suggests Stephany.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Stir-Fried Scallops Recipe

Prep/Total Time: 15 min.

Yield: 2 Servings

5 10 15

Ingredients

1 small onion, chopped
3 garlic cloves, minced
1 tablespoon olive oil
3/4 pound sea scallops, halved
2 medium plum tomatoes, chopped
2 tablespoons lemon juice
1/4 teaspoon salt
1/8 teaspoon pepper
Hot cooked pasta or rice, optional

Directions

In a nonstick skillet or wok, stir-fry onion and garlic in hot oil until tender. Add scallops; stir-fry until scallops turn opaque. Add tomatoes; cook and stir 1-2 minutes longer or until heated through.
Stir in lemon juice, salt and pepper. Serve over pasta or rice if desired. Yield: 2 servings.

Nutritional Facts 1 cup stir-fry mixture (calculated without pasta or rice) equals 246 calories, 8 g fat (1 g saturated fat), 56 mg cholesterol, 575 mg sodium, 13 g carbohydrate, 1 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1-1/2 fat.

Originally published as Stir-Fried Scallops in Light & Tasty October/November 2003, p42

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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