Springtime Stir-Fry with Scallops & California Jumbo Asparagus

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!


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Serves: 4 person(s) Change

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

Yield: 4 x approx. 2 cup servings

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe High-Calcium Recipe Dairy-Free Recipe

About this Recipe Makeover

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.

Ingredients Show Makeover Show Traditional

  • 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
  • 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


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.

Thanks to California Asparagus Commission for the healthy recipe

Nutritional Info (per serving)

CALORIES 272 cals
Kilojoules 1,139 kJ
Fat 2.4 g
Saturated Fat 0.3 g
Cholesterol 29 mg
Sodium 255 mg
Carbohydrates 39.0 g
Fiber 3.3 g
Total Sugars 4.0 g
Protein 22.0 g
Calcium 52.0 mg
CALORIES 352 cals
Kilojoules 1,474 kJ
Fat 6.0 g
Saturated Fat 0.4 g
Cholesterol 29 mg
Sodium 1,492 mg
Carbohydrates 50.0 g
Fiber 1.0 g
Total Sugars 5.0 g
Protein 24.0 g
Calcium 51.0 mg
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