Oriental-Style Sea Scallops

Recipe Ingredients

2 tablespoons	30ml	Sesame or vegetable oil
1 1/2 cups	219g / 7.7oz	Broccoli flowerets
1 cup	62g / 2.2oz	Thinly sliced onion
1 lb	454g / 16oz	Sea scallops
3 cups	711ml	Thinly-sliced napa cabbage or bok choy
2 cups	474ml	Snow peas - ends trimmed
1 cup	237ml	Shiitake or button mushrooms - sliced
2		Garlic cloves - minced
2 teaspoons	10ml	Ground star anise - see * Note
1/4 teaspoon	1.3ml	Ground coriander
1/2 cup	118ml	Chicken broth
1/4 cup	59ml	Rice wine vinegar
2 teaspoons	10ml	Reduced-sodium soy sauce - (2 to 3)
1/4 cup	59ml	Cold water
2 tablespoons	30ml	Cornstarch
1 teaspoon	5ml	Equal For Recipes - (to 1 1/2)
		= (or 3 to 4 packets Equal sweetener
		Or 2 to 3 tbspns Equal Spoonful)
4 cups	640g / 22oz	Hot cooked rice

Recipe Instructions

* Note: Or, substitute 2 teaspoons five-spice powder for star anise and coriander; amounts of vinegar and soy sauce may need to be adjusted to taste.

Heat oil in wok or large skillet. Stir-fry broccoli and onion 3 to 4 minutes. 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 cold water and cornstarch. Stir cornstarch mixture into boiling mixture; boil, stirring constantly, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in Equal. Serve over rice.

This recipe yields 6 servings. Serving size: 2 ounces scallops and 2/3 cup rice.

Exchanges Per Serving: 2 1/2 Starch, 2 Meat, 1 Vegetable.

Nutrition Facts: Calories 330; Calories from Fat 16%; Total Fat 6g; Protein 20g; Carbohydrates 49g; Cholesterol 26mg; Sodium 276mg.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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