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Scallop Scampi with Peppers

http://www.eatingwell.com/recipes/scallop_scampi.html

From EatingWell:  September/October 2011

Use a mixture of bell peppers for a colorful (and vitamin C-packed) scallop stir-fry. Pat the scallops dry with a paper towel—if they are wet they will spatter when added to the wok and make the stir-fry too wet. This stir-fry is excellent served over linguine or fettuccine.

4 servings, about 1 cup each | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients

Preparation

  1. Cut any larger scallops in half so all the pieces are about the same thickness.
  2. Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 1 tablespoon oil. Carefully add the scallops in one layer. Cook undisturbed for 1 minute, letting them begin to sear. Add garlic and crushed red pepper and stir-fry until the scallops are opaque but not cooked through, about 1 minute. Transfer to a plate.
  3. Swirl the remaining 1 tablespoon oil into the wok, add bell peppers and stir-fry until they begin to soften, about 1 minute. Return the scallops and any juice to the wok. Sprinkle with capers, salt and pepper; swirl in wine. Stir-fry until the scallops are just cooked through and the peppers are tender-crisp, 1 to 2 minutes.

Nutrition

Per serving : 170 Calories; 8 g Fat; 1 g Sat; 3 g Mono; 27 mg Cholesterol; 9 g Carbohydrates; 15 g Protein; 1 g Fiber; 616 mg Sodium; 382 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 2 lean meat, 1 1/2 fat

Tips & Notes