Articles & Recipes
Stir Fry Scallops
Recipe from "Living in the 21st Century with Diabetes"
Ingredients
1 tabsp crushed ginger (10grams)
1 large finely sliced onion (150grams)
1 tabsp mono/polyunsaturated oil (20ml)
1 tsp sesame oil (5ml)
Scallops (500grams)
1 small coarsely chopped bunch broccoli (200grams)
2 medium julienne carrots (200grams)
15 sliced fresh mushrooms (200grams)
½ large finely sliced red capsicum (150grams)
2 tabsp water (40ml)
1 tsp vegetable stock powder (gluten free if required)
2 tabsp sherry (40ml)
1 tabsp low sodium soy sauce (20ml)
3 - 4 bunches coarsely chopped bok choy (350grams)
Method
Stir fry ginger and onion in oil for 3 to 4 minutes or until onion is soft.
Add scallops and stir fry for 5 minutes or until scallops are opaque. Do Not Over- Cook.
Remove scallops to keep warm.
Add broccoli, carrot, mushrooms, capsicum, water, stock powder, sherry and soy sauce.
Stir-fry for 4 minutes.
Add bok choy and stir fry for a further 2 minutes.
Add scallops, reheat and serve immediately.
Serves : 4
Nutrients per Serve :
KJ 898, Calories 215, Carbohydrates(grams) 11, Fat(grams) 8, Fibre (grams) 8.4
Note
Lactose Free, Egg Free
Variations
Substitute prawns or firm fish such as barramundi for scallops or use a combination. Other vegetables in season may be added or subtracted as desired. This stir-fry works equally well with beef or chicken.
Tips
This meal can be made Gluten Free by using Gluten Free soy sauce