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

    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 black pepper to taste. Serve over cooked rice.

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Nutritional Information
(Per Serving)

MakeoverTraditional
Calories:272 cals352 cals
Kilojoules:1,139 kJ1,474 kJ
Fat2.4 g6.0 g
Carbohydrates39.0 g50.0 g
Protein22.0 g24.0 g
Cholesterol29.0 mg29.0 mg
Sodium255 mg1,492 mg
Saturated Fat0.3 g0.4 g
Fiber3.3 g1.0 g
Calcium52.0 mg51.0 mg
Total Sugars4.0 g5.0 g

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