Chinese Sweet and Sour Chicken
INGREDIENTS:
Stephen Ceideburg
1 1/2 c Broccoli flowerets
1 c Thinly sliced onion
2 tb Sesame or vegetable oil
1 lb Sea scallops
3 c Thinly sliced Napa cabbage
-or bok choy
2 c Snow peas, ends trimmed
1 c Shiitake or common
-mushrooms, sliced
2 Cloves garlic, minced
2 ts Ground star anise
1/4 ts Ground coriander
1/2 c Chicken broth
1/4 c Rice wine vinegar
2 ts To 3 ts light reduced sodium
-soy sauce
2 tb Cornstarch
1/4 c Cold water
2 tb To 3 tb NutraSweet Spoonful
4 c Hot cooked rice
Stephen Ceideburg
1 1/2 c Broccoli flowerets
1 c Thinly sliced onion
2 tb Sesame or vegetable oil
1 lb Sea scallops
3 c Thinly sliced Napa cabbage
-or bok choy
2 c Snow peas, ends trimmed
1 c Shiitake or common
-mushrooms, sliced
2 Cloves garlic, minced
2 ts Ground star anise
1/4 ts Ground coriander
1/2 c Chicken broth
1/4 c Rice wine vinegar
2 ts To 3 ts light reduced sodium
-soy sauce
2 tb Cornstarch
1/4 c Cold water
2 tb To 3 tb NutraSweet Spoonful
4 c Hot cooked rice
Lots of oriental vegetables and an interesting blend of seasonings give this light and healthy scallop stir-fry its exotic flavor.
STIR-FRY BROCCOLI and onion 3 to 4 minutes in oil in wok or large skillet. Add scallops, cabbage, snow peas, mushrooms, garlic, anise and coriander; stir-fry 2 to 3 minutes.
ADD CHICKEN BROTH, vinegar and soy sauce; heat to boiling. Reduce heat and simmer, uncovered, until scallops are cooked and vegeta-
bles are tender, about 5 minutes. Heat to boiling.
MIX CORNSTARCH AND COLD WATER. Stir cornstarch mixture into boiling mixture; boil, stirring constantly, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in NutraSweet Spoonful; serve over rice.
NOTE: 2 teaspoons five-spice powder can be substituted for the star anise and Coriander; amounts of vinegar and soy sauce may need to be adjusted to taste.
NUTRITIONAL INFORMATION
Serving Size: 1/6 recipe (approx. 2 oz. scallops and 1/3 cup rice)
Calories...........330 Saturated Fat.....1 g Protein...........20 g Cholesterol......26 mg Carbohydrates.....49 g Fiber..............2 g Total Fat..........6 g Sodium..........276 mg
DIABETIC FOOD EXCHANGE: 2 lean meat, 2 1/2 starches, 1 vegetable
STIR-FRY BROCCOLI and onion 3 to 4 minutes in oil in wok or large skillet. Add scallops, cabbage, snow peas, mushrooms, garlic, anise and coriander; stir-fry 2 to 3 minutes.
ADD CHICKEN BROTH, vinegar and soy sauce; heat to boiling. Reduce heat and simmer, uncovered, until scallops are cooked and vegeta-
bles are tender, about 5 minutes. Heat to boiling.
MIX CORNSTARCH AND COLD WATER. Stir cornstarch mixture into boiling mixture; boil, stirring constantly, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in NutraSweet Spoonful; serve over rice.
NOTE: 2 teaspoons five-spice powder can be substituted for the star anise and Coriander; amounts of vinegar and soy sauce may need to be adjusted to taste.
NUTRITIONAL INFORMATION
Serving Size: 1/6 recipe (approx. 2 oz. scallops and 1/3 cup rice)
Calories...........330 Saturated Fat.....1 g Protein...........20 g Cholesterol......26 mg Carbohydrates.....49 g Fiber..............2 g Total Fat..........6 g Sodium..........276 mg
DIABETIC FOOD EXCHANGE: 2 lean meat, 2 1/2 starches, 1 vegetable