Easy Seafood Stir-Fry

by the Editors of Publications International, Ltd.
Easy Seafood Stir-Fry

Easy Seafood Stir-Fry

Dried black mushrooms must be soaked before using. They add a unique flavor to dishes.

Yield

Makes 4 servings

Ingredients

1 package (1 ounce) dried black Chinese mushrooms*
1/2 cup fat-free reduced-sodium chicken broth
1 tablespoon reduced-sodium soy sauce
2 tablespoons dry sherry
4-1/2 teaspoons cornstarch
1 teaspoon vegetable oil, divided
1/2 pound bay scallops or halved sea scallops
1/4 pound raw medium shrimp, peeled and deveined
2 cloves garlic, minced
6 ounces (2 cups) fresh snow peas, cut diagonally into halves
2 cups hot cooked white rice
1/4 cup thinly sliced green onions

*Or substitute 1-1/2 cups sliced fresh mushrooms. Omit step 1.

Preparation

  1. Place mushrooms in small bowl; cover with warm water. Soak 20 minutes to soften. Drain; squeeze out excess water. Discard stems; slice caps.
  2. Blend broth, sherry and soy sauce into cornstarch in another small bowl until smooth.
  3. Heat 1/2 teaspoon oil in wok or large nonstick skillet over medium heat. Add scallops, shrimp and garlic; stir-fry 3 minutes or until seafood is opaque. Remove and reserve.
  4. Add remaining 1/2 teaspoon oil to wok. Add mushrooms and snow peas; stir-fry 3 minutes or until snow peas are crisp-tender.
  5. Stir broth mixture and add to wok. Heat 2 minutes or until sauce boils and thickens. Return seafood and any accumulated juices to wok; heat through. Serve over rice. Top with onions.

Nutritional Information

Serving Size: 1/4 of stir-fry mixture with 1/2 cup cooked rice
Calories 304
Calories from Fat 9 %
Total Fat 3 g
Saturated Fat <1 g
Cholesterol 74 mg
Carbohydrate 42 g
Fiber 3 g
Protein 25 g
Sodium 335 mg

Dietary Exchange

Starch 2
Vegetable 2
Meat 2

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