Recipe from: Quick & Healthy Recipes and Ideas, Third Edition, © 2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general public, a division of the American Diabetes Association.
The addition of mandarin oranges gives a good flavor and eye appeal to the sauce. This colorful, healthy quick meal is one that you will want to serve for company. This recipe is also a good choice for a diabetic menu.
INGREDIENTS
1 pound scallops (dry pack) or fresh local shrimp (shelled & deveined)
1 tablespoon minced fresh ginger
1-2 tablespoons lite soy sauce (optional)
1 cup sliced green onions, in 1-inch pieces
2 cups red bell pepper strips
1 tablespoon cornstarch
3/4 cup fat-free chicken broth*
1 can (11 ounces) mandarin oranges, drained
1 can (8 ounces) sliced water chestnuts, drained
hot cooked brown rice or noodles (optional)
DIRECTIONS
Spray a large skillet with non-stick cooking spray. Add seafood, ginger and soy sauce. Stir-fry a few minutes or until seafood is done. Remove from skillet and keep warm.
Add green onions and red pepper to skillet. Stir-fry until crisp tender, adding water or broth, as needed, to prevent sticking.
In a small bowl, mix cornstarch with chicken broth. Stir into skillet. Cook, stirring constantly, until thickened.
Gently stir in cooked seafood, mandarin oranges and water chestnuts. Heat thoroughly. Serve over brown rice or noodles.
Note: One serving is a good source of fiber. Optional ingredients are not included in the nutritional analysis.
Makes 4 cups (4 servings); Each Serving: 1 cup; Carb Servings: 1; Exchanges: 1/2 fruit, 2 vegetable, 2 lean meat; calories 171, total fat 1g, saturated fat 0g, cholesterol 37mg, sodium 417mg, total carbohydrate 19g, dietary fiber 3g, sugars 7g, protein 21g
*Sodium is figured for reduced-sodium.
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