Senin, 30 November 2009

Oriental vegetables combined with an interesting blend of seasonings give this light and healthy stir-fry its exotic flavor. This recipe is courtesy of the Calorie Control Council.

Serves 6


  • 1-1/2 cups broccoli flowerets
  • 1 cup thinly sliced onion
  • 2 tablespoons sesame or vegetable oil
  • 1 pound sea scallops
  • 3 cups thinly sliced Napa cabbage or bok choy
  • 2 cups snow peas, ends trimmed
  • 1 cup shitake or common mushrooms, sliced
  • 2 cloves garlic, minced 2 teaspoons ground star anise
  • 1/4 teaspoon ground coriander
  • 1/2 cup chicken broth
  • 1/4 cup rice wine vinegar
  • 2 to 3 teaspoons light reduced-sodium soy sauce
  • 2 tablespoons cornstarch
  • 1/4 cup cold water
  • 2 to 3 tablespoons NutraSweet Spoonful
  • 4 cups hot cooked rice


Stir-fry broccoli and onion 3 to 4 minutes in oil in wok or large skillet. Add scallops, cabbage, snow peas, mushrooms, garlic, anise and coriander; stir-fry 2 to 3 minutes.

Add chicken broth, vinegar and soy sauce; heat to boiling. Reduce heat and simmer, uncovered, until scallops are cooked and vegetables are tender, about 5 minutes. Heat to boiling.
Mix cornstarch and cold water. Stir cornstarch mixture into boiling mixture; boil, stirring constantly, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in NutraSweet® Spoonful™, serve over rice.

NOTE: 2 teaspoons five-spice powder can be substituted for the star anise and coriander, while amounts of vinegar and soy sauce may need to be adjusted to taste.

Nutritional Information per serving (1/6th of the recipe, approximately 2 ounces scallops and 2/3 cup rice) - 330 cal, 20 g protein, 49 g carb, 6 g total fat (1 g saturated fat), 26 mg chol, 2 g fiber, 276 mg sodium.

Reader Rating: 4 out of 5 stars
Easy to prepare (if you purchase pre-cut vegetables, it would be a "breeze"). My husband absolutely loved it! We will definitely have many times, and will try with shrimp and chicken to compare with the scallops. From Debbie

Tidak ada komentar:

Posting Komentar