Scallops with Stir Fried Sugar Snap Peas
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Scallops with Stir Fried Sugar Snap Peas calories by ingredient
Number of Servings: 4
Ingredients
-
1 lb sea scallops
12 ounces fresh sugar snap peas, trimmed and strings removed
Sauce:
1/4 to 1/2 cup low sodium chicken broth
1 Tablespoon Chinese rice wine or sake
1 teaspoon Asian sesame oil
2 teaspoons oyster sauce
1 teaspoon cornstarch
1/2 teaspoon sugar substitute (I used Splenda)
1/2 teaspoon salt
1/8 teaspoon pepper
1 Tablespoon + 1.5 teaspoons canola or peanut oil, divided
3 fresh ginger slices, smashed with the side of a knife
2 cloves garlic
Directions
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.
