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 10, 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)
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
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.
|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|