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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.
TOTAL TIME: Prep/Total Time: 15 min.
MAKES:2 servings
TOTAL TIME: Prep/Total Time: 15 min.
MAKES: 2 servings

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

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.

Directions

  1. 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.
  2. Stir in lemon juice, salt and pepper. Serve over pasta or rice if desired. Yield: 2 servings.
Originally published as Stir-Fried Scallops in Light & Tasty October/November 2003, p42

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.

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

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