Saturday, February 28, 2009

[Healthy_Recipes_For_Diabetic_Friends] Scallops W Pea Pods - 11.8g Carbs

Scallops W Pea Pods - 11.8g Carbs

From: Suzi Castle's Deliciously Healthy Favorite Foods Cookbook
Servings: 4

1 lb bay scallops OR sea scallops cut into 1/4 inch slices
1/4 tsp sesame oil
1/8 tsp ground pepper
1/2 tsp finely grated fresh ginger OR 1/4 tsp ground ginger
1 cup edible pea pods, with ends and strings removed
1 large clove garlic, minced
3/4 cup (8oz can) sliced bamboo shoots, drained
2 green onions, cut into 2 inch pieces
1 tablespoon cornstarch
1 cup chicken bouillon
1 Tbsp oyster sauce, optional

Combine scallops with sesame oil and pepper in a
small bowl. Marinate 30 minutes.

In a large, heavy skillet sprayed with non-stick spray,
stir-fry scallops over medium-high heat until they are
opaque (do not crowd scallops in skillet while cooking).
Remove skillet from burner.

In a medium, heavy skillet sprayed with non-stick spray,
over and cook ginger, pea pods, garlic, bamboo shoots
and green onions over medium-high heat until barely
tender, stirring occasionally. Remove skillet from
burner and add cooked scallops. Mix cornstarch with
bouillon and oyster sauce (if used).

Add to (now empty) scallop skillet, and cook over
medium heat, stirring constantly, until sauce is
thickened. Gently stir cooked scallops and vegetables
into thickened sauce. Serve immediately.

Servings: 4
Nutrition per Serving:
148 Calories, 1.65g Fat, 38.5mg Cholesterol, 11.8g Carbs,
21g Protein, 466mg Sodium

Exchanges: 2 1/2 Lean Meat, 1 Bread
Add 1 Fat exchange to meal plan

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