 |
 |
 |
Ingredients
|
|
2 tablespoons sesame or vegetable oil
1-1/2 cups broccoli flowerets
1 cup thinly sliced onion
1 pound sea scallops
3 cups thinly sliced napa cabbage or bok choy
2 cups snow peas, ends trimmed
1 cup sliced shiitake or button mushrooms
2 cloves garlic, minced
2 teaspoons ground star anise (see NOTE)
1/4 teaspoon ground coriander
1/2 cup chicken broth
1/4 cup rice wine vinegar
2 to 3 teaspoons light soy sauce
1/4 cup cold water
2 tablespoons cornstarch
2 to 3 tablespoons Equal® Spoonful*
4 cups hot cooked rice
* May substitute 3 to 4 packets Equal sweetener
|
Preparation
- Heat oil in wok or large skillet. Cook ans stir broccoli and onion 3 to 4 minutes. Add scallops, cabbage, snow peas, mushrooms, garlic, anise and coriander. Cook and stir 2 to 3 minutes.
- Add chicken broth, vinegar and soy sauce. Heat to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until scallops are cooked and vegetables are tender.
- Combine 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.
- NOTE: You can substitute 2 teaspoons five-spice powder for the star anise and coriander. Amounts of vinegar and soy sauce may need to be adjusted to taste.
Makes 6 servings
|
 |
|
|
Nutritional Information
per serving
| Calories |
330
|
| Protein |
20 g
|
| Carbohydrates |
49 g
|
| Fat |
6 g
|
| Cholesterol |
26 mg
|
| Sodium |
268 mg
|
|
Food Exchange:
|
2 meat, 2-1/2 starch, 1 vegetable
|
|
