Springtime Stir-Fry with Scallops & California Jumbo Asparagus 

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Serves: 4 person(s)

Preparation Time: 15 mins
Cooking Time: 40 mins
Extra Time: 35 mins (for pre-cooking rice)

A combination of asparagus and scallops, this is a delicious stir-fry!
Per serving: 272 calories, 2.4g fat, 39g carbs and 255mg sodium
Saves: 80 calories, 3.6g fat, 11g carbs and 1237mg sodium over a restaurant stir-fry!

Ingredients:

This healthy recipe trims the calories, fat and carbs over a restaurant stir-fry by using less cooking oil and rice. Omitting the salt and cooking with light soy sauce and reduced-sodium broth drastically reduces the sodium. Fresh vegetables adds nutrients, color and visual appeal.

To learn more about recipe makeovers see CalorieKing's library article "Smart Substitutes: Your Guide to Low-Calorie Cooking Alternatives".

Recipe Makeover
1/3 kg fresh California Asparagus 3/4 cup reduced-sodium chicken broth 1 Tbsp cornstarch 1 tsp light soy sauce 1 tsp sesame oil 1/3 kg sea scallops, halved 1 cup sliced button mushrooms (or 3 - 4 oyster mushrooms) 1 medium clove garlic 1 cup cherry tomatoes halves 2 thin green onion 2 cup hot cooked rice (no salt added) 1 black pepper, to taste

Traditional Recipe
1/3 kg frozen or canned asparagus 1 can (10.75 oz) chicken broth 1 Tbsp cornstarch 1 Tbsp soy sauce 1 Tbsp oil 1/3 kg scallops 171.43 g canned sliced mushrooms 1 tsp garlic powder 1 sliced onion 1/2 tsp salt 4 cup hot cooked rice

Directions:

Trim or break off asparagus spears at tender point; rinse and cut into 2-inch diagonal pieces. Cook asparagus until crisp-tender, about 3 to 5 minutes. Do not overcook. Drain and rinse under cold water.

Combine chicken broth, cornstarch and soy sauce and set aside.

Stir-fry scallops and mushrooms in oil with garlic until scallops are just cooked through, about 4 minutes.

Stir in cornstarch mixture. Cook, stirring, until sauce thickens. Add drained asparagus, tomatoes and green onions; heat.

Add pepper to taste. Serve over cooked rice.

Author:

Healthy recipe courtesy of California Asparagus Commission
CA Asparagus Commission