Use peanut oil to stir-fry these sweet-and-spicy scallops. It’s high in heart-healthy monounsaturated fat and adds a nutty flavor. But remember … use just a little oil; you don’t need extra calories or fat.
Time: Prep. 8 min.; Cooking 10 min.
Makes: 8 servings
Fat: 1.7g. (16% of calories)
Fiber: 0.1 g.
Cholesterol: 23 mg.
Sodium: 362 mg.
Chili-Spiced Scallops — Cont’d
1/3 cup chili sauce
1 1/2 tbsp reduced-sodium soy sauce
1 tbsp defatted low-sodium chicken broth
2 tsp honey
1/2 tsp ground ginger
1/4 tsp crushed red pepper
2 tsp peanut oil
1 bunch green onions, cut into 2″ pieces
4 cloves garlic
1 1/4 lbs bay scallops
In a small bowl, stir together the chili sauce, soy sauce, broth, honey, ginger and pepper; set aside.
Spray an unheated, large no-stick skillet with no-stick spray. Add the oil and heat over medium heat. Then add the onions an garlic. Cook and stir for 5 minutes or until the onions are tender but not brown. Using a slotted spoons, remove the onions and garlic. Discard the garlic and set the onions aside.
Add the scallops to the skillet. Cook and stir for 2 minutes. Stir in the sauce mixture and cook for 3 to 4 minutes more or until the scallops turn opaque, stirring frequently. Using the slotted spoon, remove the scallops and toss them with the onions. Serve warm and tossed with angel hair pasta or chilled on lettuce-lined plates.