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TOTAL TIME: Prep/Total Time: 15 min.
MAKES: 3 servings

Ingredients

  • 12 ounces fresh or frozen sea scallops, thawed
  • 1 tablespoon cornstarch
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1 cup water
  • 2 teaspoons reduced-sodium soy sauce
  • 2 medium carrots, thinly sliced
  • 3 celery ribs, thinly sliced
  • 3 teaspoons canola oil, divided
  • 4 ounces fresh mushrooms, quartered
  • 4 green onions, cut into 1-inch pieces
  • 4 garlic cloves, minced
  • 1 teaspoon curry powder
  • 2 teaspoons minced fresh gingerroot
  • Hot cooked rice, optional

Nutritional Facts

One serving (1 cup stir-fry mixture, calculated without rice) equals 213 calories, 6 g fat (trace saturated fat), 37 mg cholesterol, 581 mg sodium, 18 g carbohydrate, 3 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.

Directions

  1. If scallops are large, cut in half and set aside. In a small bowl, combine the cornstarch, sugar and salt. Stir in water and soy sauce until smooth; set aside.
  2. In a nonstick skillet, saute carrots and celery in 1-1/2 teaspoons hot oil for 4 minutes. Add mushrooms and green onions; stir-fry for 2-3 minutes or until crisp-tender. Add the garlic, curry powder and ginger; stir-fry for 1 minute longer. Remove vegetable mixture and set aside.
  3. In the same skillet, stir-fry scallops in remaining oil for 2-3 minutes or until scallops turn opaque. Stir sauce and add to the pan. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Return vegetables to the pan; heat through. serve over hot cooked rice if desired. Yield: 3 servings.
Originally published as Scallop Stir-Fry in Light & Tasty April/May 2004, p12

Nutritional Facts

One serving (1 cup stir-fry mixture, calculated without rice) equals 213 calories, 6 g fat (trace saturated fat), 37 mg cholesterol, 581 mg sodium, 18 g carbohydrate, 3 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.

Light-Bodied White Wine

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

Reviews for Scallop Stir-Fry

AVERAGE RATING
   (2)
RATING DISTRIBUTION
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4 Star
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MY REVIEW
Reviewed Jan. 9, 2011

I love scallops so when I saw this recipe in the magazine I knew I had to make it. I was not disappointed. Definitely a keeper.

MY REVIEW
Reviewed Feb. 7, 2010

Very easy and quick to make. Will make it again.

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