Scallop Stir-Fry with Oriental Vegetables
Scallop Stir-Fry with Oriental Vegetables
1 1/2 cups plain [tag]nonfat yogurt[/tag]
1/2 cup low-sodium [tag]chicken broth[/tag]
2 tablespoons cornstarch
1 tablespoon reduced-sodium [tag]soy sauce[/tag]
2 teaspoons [tag]dry sherry[/tag]
1/4 teaspoon freshly ground black [tag]pepper[/tag]
1 tablespoon plus 1 teaspoon [tag]sesame oil[/tag]
4 cloves [tag]garlic[/tag], minced
2 teaspoons minced fresh [tag]ginger[/tag]
1 cup drained canned sliced [tag]bamboo shoots[/tag]
1 cup sliced [tag]red bell pepper[/tag]
1 cup sliced [tag]mushrooms[/tag]
1 cup thinly sliced [tag]scallions[/tag]
1 cup cooked [tag]snow peas[/tag]
20 ounces [tag]scallops[/tag], cut into
quarters if large
8 ounces drained canned sliced [tag]water chestnuts[/tag]
1 In a small bowl, thoroughly blend the yogurt, broth, cornstarch,
soy sauce, sherry, and black pepper.
2 In a large nonstick skillet over high heat, warm the oil until hot
but not smoking. Add the garlic and ginger, and stir-fry for 15
seconds, being careful not to burn the garlic. Add the bamboo
shoots, bell pepper, mushrooms, scallions, and snow peas, and stir
fry for 3 to 4 minutes.
3 Add the scallops and the yogurt mixture, and stir-fry until the
scallops turn opaque and the mixture thickens slightly, 3 to 4
minutes.
4 Remove from the heat and stir in the water chestnuts.
One Generous l-1/2 cup serving equals 314 Calories, 33 g Protein, 6
g Fat, 31 g. Carbohydrate, 48 mg Cholesterol, 461 mg Sodium +++ EXC:
1/2 Milk, 1 Fat, 2 Proteins, 2 1/2 Vegetables, 1/2 Bread
SERVES: 4
[tags]low fat recipes[/tags]