Scallop Cashew Stir Fry
|Dry sherry||3 Tablespoon|
|Low sodium teriyaki sauce||1⁄4 Cup (4 tbs)|
|Dried crushed red pepper||1⁄4 Teaspoon|
|Low sodium chicken broth||10 1⁄2 Ounce (1 Can)|
|Vegetable cooking spray||1|
|Sea scallops||1 Pound|
|Broccoli flowerets||2 Cup (32 tbs)|
|Carrots||3 Large, scraped and cut diagonally into 1/4-inch-thick pieces|
|Garlic||2 Clove (10 gm), minced|
|Fresh snow pea||1 Cup (16 tbs)|
|Cashews||2 Tablespoon, toasted|
|Long grain rice||4 Cup (64 tbs), cooked without salt / fat|
Combine first 5 ingredients; stir well.
Coat a wok or large nonstick skillet with cooking spray; heat at medium-high (375°) until hot.
Add scallops; stir-fry 5 to 7 minutes or until scallops are opaque.
Remove from wok, and set aside.
Add broccoli, carrot, and garlic; stir-fry 5 to 7 minutes or until crisp-tender.
Add snow peas; stir-fry 1 minute.
Return scallops to wok.
Stir cornstarch mixture well with a wire whisk, and add to wok.
Cook, stirring constantly, 3 minutes or until thickened and bubbly.
Sprinkle with cashews, and serve over rice.
Serving size: Complete recipe
Calories 3693 Calories from Fat 219
% Daily Value*
Total Fat 26 g39.5%
Saturated Fat 4.9 g24.3%
Trans Fat 0 g
Cholesterol 149.7 mg49.9%
Sodium 1328.2 mg55.3%
Total Carbohydrates 698 g232.7%
Dietary Fiber 11.8 g47.3%
Sugars 29.6 g
Protein 149 g298%
Vitamin A 847.6% Vitamin C 435.5%
Calcium 42.8% Iron 86.2%
*Based on a 2000 Calorie diet