Stir-Fried Scallops with Broccoli

Name: Stir-Fried Scallops with Broccoli
Prep time: 35 min
Cook time: 35 min
Total time: 35 min
Yield: 4
Cuisine: Global
Ingredients: 227 grams fresh broccoli; 2 Tbsps butter or margarine; 298 grams can condensed chicken broth; 3 Tbsps cornstarch; 113 grams fresh mushrooms; 237 milliliters uncooked regular long-grain white rice; 59 milliliters roasted red bell peppers (from 7-oz jar); 454 grams uncooked sea scallops; 2 teaspoons soy sauce; 473 milliliters water

Watching your figure? This gluten free and vegetarian recipe has 274 calories, 7g of protein, and 6g of fat per serving. This recipe serves 4. This recipe covers 15% of your daily requirements of vitamins and minerals. Only Head to the store and pick up soy sauce, water, sea scallops, and a few other things to make it today. From preparation to the plate, this recipe takes about 35 minutes.

Instructions

Trim the large leaves from the broccoli, and cut off any tough ends of lower stems. Rinse broccoli with cool water.

Ingredients you will need

Broccoli

Water

Cut stems and florets into bite-size pieces.

Cut stem ends from the mushrooms, and cut the mushrooms into 1/4-inch slices.

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Mushrooms

If the scallops are larger than 1 inch in diameter, cut each in half. Rinse with cool water, and pat dry with paper towels.

Ingredients you will need

Scallops

Water

Equipment you will use

Paper Towels

Drain the roasted red peppers in a strainer; cut the red peppers into slices.

Ingredients you will need

Red Pepper

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Sieve

In a 2-quart saucepan, heat the rice and water to boiling over medium-high heat, stirring occasionally to prevent sticking. Once mixture is boiling, reduce heat just enough so mixture bubbles gently. Cover with lid; cook about 15 minutes or until rice is fluffy and tender. While the rice is cooking, continue with the recipe.

Ingredients you will need

Water

Rice

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Sauce Pan

In a 3-quart saucepan or 12-inch skillet, melt the butter over medium heat.

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Butter

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Sauce Pan

Frying Pan

Add the mushrooms; cook about 5 minutes, stirring frequently, until tender when pierced with a fork.

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Mushrooms

Stir in the scallops, broccoli and roasted red peppers. Cook 3 to 4 minutes, stirring frequently, until scallops are white and opaque.

Ingredients you will need

Roasted Red Peppers

Broccoli

Scallops

Remove the saucepan from the heat.

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Sauce Pan

Place the cornstarch in a medium bowl. Gradually stir the chicken broth into the cornstarch until the mixture is smooth. Stir the broth mixture and soy sauce into the scallop mixture.

Ingredients you will need

Broth

Corn Starch

Soy Sauce

Scallops

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Bowl

Heat to boiling over high heat, stirring constantly. Continue boiling 1 minute, stirring constantly.

Serve over rice.

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Rice

Equipment

Ingredients

Servings:

227grams

fresh broccoli 2Tbsps

butter or margarine 298grams

can condensed chicken broth 3Tbsps

cornstarch 113grams

fresh mushrooms 237milliliters

uncooked regular long-grain white rice 59milliliters

roasted red bell peppers (from 7-oz jar)454grams

uncooked sea scallops 2teaspoons

soy sauce 473milliliters

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. You could try 7Cellars Elway's Reserve Chardonnay. Reviewers quite like it with a 4.9 out of 5 star rating and a price of about 28 dollars per bottle.