Easy Seafood Stir-Fry
the Editors of Publications International, Ltd.
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
- Place mushrooms in small bowl; cover with warm water. Soak 20 minutes to soften. Drain; squeeze out excess water. Discard stems; slice caps.
- Blend broth, sherry and soy sauce into cornstarch in another small bowl until smooth.
- 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.
- Add remaining 1/2 teaspoon oil to wok. Add mushrooms and snow peas; stir-fry 3 minutes or until snow peas are crisp-tender.
- 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 |
| Fiber | 3 g |
| Carbohydrate | 42 g |
| Cholesterol | 74 mg |
| Saturated Fat | <1 g |
| Total Fat | 3 g |
| Calories from Fat | 9 % |
| Calories | 304 |
| Protein | 25 g |
| Sodium | 335 mg |
Dietary Exchange
| Vegetable | 2 |
| Starch | 2 |
| Meat | 2 |
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