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Salads and Vegetables: Vegetable Dishes: Springtime Stir-Fry with Scallops & California Jumbo Asparagus
This flavorful stir-fry is something special and as a Recipe Makeover, it has less calories, fat and sodium than many traditional stir-fries.
Per serving: 272 calories, 2.4g fat and 255mg sodium.
Saves: 80 calories, 3.6g fat and 1237mg sodium!
Author: California Asparagus Commission for the healthy recipe
Date: November 09, 2010
Serves: 4 person(s)
Yield: 4 x approx. 2 cup servings
Preparation Time: 15 mins
Cooking Time: 40 mins
Extra Time: 35 mins (for pre-cooking rice)
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. | Recipe Makeover |
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3/4 lb fresh California Asparagus
3/4 cup reduced-sodium chicken broth
1 Tbsp cornstarch
1 tsp light soy sauce
1 tsp sesame oil
3/4 lb 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
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| Traditional Recipe |
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3/4 lb frozen or canned asparagus
1 can (10.75 oz) chicken broth
1 Tbsp cornstarch
1 Tbsp soy sauce
1 Tbsp oil
3/4 lb scallops
6 oz canned sliced mushrooms
1 tsp garlic powder
1 sliced onion
1/2 tsp salt
4 cup hot cooked rice
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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 black pepper to taste. Serve over cooked rice.
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Nutritional Information
(Per Serving)
| Makeover | Traditional |
| Calories: | 272 cals | 352 cals |
| Kilojoules: | 1,139 kJ | 1,474 kJ |
| Fat | 2.4 g | 6.0 g |
| Carbohydrates | 39.0 g | 50.0 g |
| Protein | 22.0 g | 24.0 g |
| Cholesterol | 29.0 mg | 29.0 mg |
| Sodium | 255 mg | 1,492 mg |
| Saturated Fat | 0.3 g | 0.4 g |
| Fiber | 3.3 g | 1.0 g |
| Calcium | 52.0 mg | 51.0 mg |
| Total Sugars | 4.0 g | 5.0 g |
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