Scallops with Stir Fried Sugar Snap Peas
- Number of Servings: 4
Ingredients
1 lb sea scallops12 ounces fresh sugar snap peas, trimmed and strings removedSauce:1/4 to 1/2 cup low sodium chicken broth1 Tablespoon Chinese rice wine or sake1 teaspoon Asian sesame oil2 teaspoons oyster sauce1 teaspoon cornstarch1/2 teaspoon sugar substitute (I used Splenda)1/2 teaspoon salt1/8 teaspoon pepper1 Tablespoon + 1.5 teaspoons canola or peanut oil, divided3 fresh ginger slices, smashed with the side of a knife2 cloves garlic
In a large sauce pan, bring 1 quart of water to boil. Add a large pinch of salt and then the sugar snap peas and blanch for about 3-5 minutes, until just tender. Drain the snap peas and immerse in cold water to set their color. Drain again and pat dry with paper towel.
To make the sauce, in a small bowl stir together the broth, rice wine, sesame oil, oyster sauce, cornstarch, Splenda, salt and pepper. Set sauce aside.
In a seasoned work or large non-stick saute pan over medium high heat, heat 1 Tablespoon of the canola or peanut oil until very hot. In the meantime pat scallops dry with paper towels and season lightly with salt and pepper. Sear the scallops for 2 minutes on one side and another 1-2 minutes on the other side. Remove scallops and set aside.
Wipe wok or saute pan with paper towels to remove oil leftover from seared scallops. Add 1.5 teaspoons of canola or peanut oil and heat oil until very hot. Add the ginger and garlic and stir-fry until crisp and brown, about 40-60 seconds. Using a slotted spoon, lift out the ginger and garlic and discard. Add the sugar snap peas to the hot pan and stir-fry until they begin to blister, 2-3 minutes. Stir in the sauce and return scallops to the pan. Continue to stir fry for a couple of minutes just until the sauce thickens and scallops are warmed through. (Don't overcook scallops or they will be tough and rubbery).
Transfer in a warmed bowl and serve at once.
Makes 4 to 6 servings
Serving Size: Serves 4-6
Number of Servings: 4
Recipe submitted by SparkPeople user AZJAN22.
To make the sauce, in a small bowl stir together the broth, rice wine, sesame oil, oyster sauce, cornstarch, Splenda, salt and pepper. Set sauce aside.
In a seasoned work or large non-stick saute pan over medium high heat, heat 1 Tablespoon of the canola or peanut oil until very hot. In the meantime pat scallops dry with paper towels and season lightly with salt and pepper. Sear the scallops for 2 minutes on one side and another 1-2 minutes on the other side. Remove scallops and set aside.
Wipe wok or saute pan with paper towels to remove oil leftover from seared scallops. Add 1.5 teaspoons of canola or peanut oil and heat oil until very hot. Add the ginger and garlic and stir-fry until crisp and brown, about 40-60 seconds. Using a slotted spoon, lift out the ginger and garlic and discard. Add the sugar snap peas to the hot pan and stir-fry until they begin to blister, 2-3 minutes. Stir in the sauce and return scallops to the pan. Continue to stir fry for a couple of minutes just until the sauce thickens and scallops are warmed through. (Don't overcook scallops or they will be tough and rubbery).
Transfer in a warmed bowl and serve at once.
Makes 4 to 6 servings
Serving Size: Serves 4-6
Number of Servings: 4
Recipe submitted by SparkPeople user AZJAN22.
Nutritional Info Amount Per Serving
- Calories: 183.9
- Total Fat: 7.3 g
- Cholesterol: 37.4 mg
- Sodium: 526.6 mg
- Total Carbs: 6.5 g
- Dietary Fiber: 0.7 g
- Protein: 20.0 g