Scallop Stir-Fry

Name: Scallop Stir-Fry
Prep time: 15 min
Cook time: 15 min
Total time: 15 min
Yield: 3
Cuisine: Global
Ingredients: 3 teaspoons canola oil, divided; 2 mediums carrots, thinly sliced; 3 ribs celery ribs, thinly sliced; 3 servings Hot cooked rice, optional; 1 Tbsp cornstarch; 1 teaspoon curry powder; 2 teaspoons minced fresh gingerroot; 113 grams fresh mushrooms, quartered; 4 garlic cloves, minced; 4 green onions, cut into 1-inch pieces; 2 teaspoons reduced-sodium soy sauce; 0 teaspoons salt; 340 grams fresh or frozen sea scallops, thawed; 1 teaspoon sugar; 237 milliliters water

For $1.3 per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. Watching your figure? This gluten free and vegan recipe has 201 calories, 5g of protein, and 5g of fat per serving. This recipe serves 3. If you have gingerroot, green onions, sea scallops, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes roughly 15 minutes.

Instructions

If scallops are large, cut in half and set aside. In a small bowl, combine the cornstarch, sugar and salt. Stir in water and soy sauce until smooth; set aside.

Ingredients you will need

Corn Starch

Soy Sauce

Scallops

Sugar

Water

Salt

Equipment you will use

Bowl

In a nonstick skillet, saute carrots and celery in 1-1/2 teaspoons hot oil for 4 minutes.

Ingredients you will need

Carrot

Celery

Cooking Oil

Equipment you will use

Frying Pan

Add mushrooms and green onions; stir-fry for 2-3 minutes or until crisp-tender.

Ingredients you will need

Green Onions

Mushrooms

Add the garlic, curry powder and ginger; stir-fry for 1 minute longer.

Ingredients you will need

Curry Powder

Garlic

Ginger

Remove vegetable mixture and set aside.

Ingredients you will need

Vegetable

In the same skillet, stir-fry scallops in remaining oil for 2-3 minutes or until scallops turn opaque. Stir sauce and add to the pan. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Return vegetables to the pan; heat through. serve over hot cooked rice if desired.

Ingredients you will need

Cooked Rice

Vegetable

Scallops

Sauce

Cooking Oil

Equipment you will use

Frying Pan

Equipment

Bowl

Frying Pan

Ingredients

Servings:

3teaspoons

canola oil, divided 2mediums

carrots, thinly sliced 3ribs

celery ribs, thinly sliced 3servings

Hot cooked rice, optional 1Tbsp

cornstarch 1teaspoon

curry powder 2teaspoons

minced fresh gingerroot 113grams

fresh mushrooms, quartered 4

garlic cloves, minced 4

green onions, cut into 1-inch pieces 2teaspoons

reduced-sodium soy sauce 0teaspoons

salt 340grams

fresh or frozen sea scallops, thawed 1teaspoon

sugar 237milliliters

water

Recommended wine: Chardonnay, Chenin Blanc, Pinot Noir

Chardonnay, Chenin Blanc, and Pinot Noir are great choices for Scallops. Chardonnay and chenin blanc are great matches for grilled or seared scallops. If your scallops are being matched with bacon or other cured meats, try a lightly chilled pinot noir. The Frank Family Vineyards Lewis Vineyard Reserve Chardonnay with a 5 out of 5 star rating seems like a good match. It costs about 62 dollars per bottle.