Print
ShareThis
Quick Beef Stew in Foil
With so many different types of beef and even more ways to cook them, you'll never run out of beef recipes.
Grilled Scallops and Vegetables with Cilantro Sauce
Yield: Makes 4 servings
Also known as coriander and Chinese parsley, cilantro contributes a burst of lemon-peppery flavor and a good supply of Vitamin C to this dish. Store cilantro, stems down, in a glass of water in the refrigerator with a plastic bag over the leaves to prevent drying. Use only the leaves in cooking and tear them just before using to maximize flavor and nutritional content.
Ingredients:
1
teaspoon hot chili oil
1
teaspoon dark sesame oil
1
green onion, chopped
1
tablespoon finely chopped fresh ginger
1
cup fat-free reduced-sodium chicken broth
1
cup chopped fresh cilantro
1
pound raw or thawed frozen sea scallops
2
medium zucchini, cut into 1/2-inch slices
2
medium yellow squash, cut into 1/2-inch slices
1
medium yellow onion, cut into wedges
8
large mushrooms
Preparation:
1.
Spray cold grid with nonstick cooking spray. Preheat grill to medium-high heat. Heat chili oil and sesame oil in small saucepan over medium-low heat. Add green onion; cook about 15 seconds or just until fragrant. Add ginger; cook 1 minute.
2.
Add chicken broth; bring mixture to a boil. Cook until liquid is reduced by half. Cool slightly. Place mixture in blender or food processor with cilantro; blend until smooth. Set aside.
3.
Thread scallops and vegetables onto 4 (12-inch) skewers. (If using wooden skewers, soak in water 25 to 30 minutes before using, to prevent skewers from burning.) Grill about 8 minutes per side or until scallops turn opaque. Serve hot with cilantro sauce. Garnish, if desired.
Nutritional Information:
| Serving Size: 1 skewer (without garnish) | |
| Sodium | 644 mg |
| Protein | 23 g |
| Fiber | 3 g |
| Carbohydrate | 11 g |
| Cholesterol | 36 mg |
| Saturated Fat | <1 g |
| Total Fat | 7 g |
| Calories from Fat | 31 % |
| Calories | 194 |
Dietary Exchange:
| Vegetable | 2 |
| Meat | 3 |
This recipe appears in:
Shellfish
