Shrimp and Scallop Vegetable Stir-Fry

Shrimp and Scallop Vegetable Stir-Fry

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From: Diabetic Living Magazine

This seafood stir-fry is bursting with flavor and it's ready in 30 minutes!

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 8 ounces scallops
  • ½ cup orange juice
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons cornstarch
  • ½ teaspoon ground ginger
  • ⅛ teaspoon crushed red pepper
  • Canola oil spray
  • 4 cups small broccoli florets (about 8 ounces)
  • 1 large red sweet pepper, seeded cut into strips
  • 2 teaspoons finely shredded fresh ginger
  • 1 large clove garlic, minced
  • 1 cup shiitake mushrooms, stemmed and sliced
  • 6 ounces medium shrimp, peeled and deveined
  • 1⅓ cups hot cooked brown rice

Preparation

  • Prep

  • Ready In

  1. Cut scallops in half horizontally to form thin discs. Set aside. In a small bowl combine orange juice, soy sauce, cornstarch, ground ginger and crushed red pepper.
  2. Coat an extra-large nonstick skillet or wok with canola oil spray and heat over high heat until hot. Stir-fry the broccoli and sweet pepper for 2 minutes, until the broccoli is bright green.
  3. Add the fresh ginger and garlic and stir-fry for 15 seconds, until fragrant. Add the mushrooms, reserved scallops, shrimp and orange juice mixture. Cook for 3 to 4 minutes, stirring, until the scallops and shrimp are opaque and cooked through. Serve immediately over hot cooked rice.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 215 calories; 2 g fat(0 g sat); 5 g fiber; 32 g carbohydrates; 18 g protein; 105 mcg folate; 67 mg cholesterol; 7 g sugars; 1,961 IU vitamin A; 148 mg vitamin C; 84 mg calcium; 2 mg iron; 598 mg sodium; 689 mg potassium
  • Nutrition Bonus: Vitamin C (247% daily value), Vitamin A (39% dv), Folate (26% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 lean protein, 1 starch, 1 vegetable, ½ fruit

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