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SCALLOP STIR FRY WITH BROWN RICE

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Makes 4 servings
Each serving is equal to one 5 A Day serving
 

INGREDIENTS

    • 1 lb scallops
    • 1 cup broccoli florets
    • 1 cup oyster mushrooms, whole
    • 1 cup celery, chopped
    • ½ cup water chestnuts, sliced
    • 1 Tbsp sesame oil
    • 1 Tbsp vegetable oil
    • 2 cloves garlic
    • ½ cup low sodium chicken stock
    • ½ tsp light soy sauce
    • ½ Tbsp ginger, fresh chopped
    • 1 tsp cayenne pepper
    • 2 cups cooked brown rice
     

DIRECTIONS

In a large, hot sauté pan add both oils and let heat for ½ minute.

Continue adding: scallops or chicken, garlic, ginger, broccoli and celery.

Sauté until ½ done, about 2-3 minutes.

Add mushrooms, water chestnuts, soy sauce, and hot pepper.

Let reduce to about ½ liquid volume.

Serve immediately with rice.
 

Healthy Recipe
Nutritional analysis per serving:
Calories 321, Protein 25g, Fat 9g, Calories From Fat 25%,
Cholesterol 38mg, Carbohydrates 36g, Fiber 5g, Sodium 336mg.

 

Source: Produce for Better Health Foundation
 

 

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