Asparagus and Scallop Stirfry Recipe

Looking for an easy Asparagus and Scallop Stirfry recipe? Learn how to make Asparagus and Scallop Stirfry using healthy ingredients.


Submitted by chikari

Makes 4 servings



from:http://allrecipes.com/Recipe/Scallops-and-Asparagus-Stir-Fry/Detail.aspx

Recipe Ingredients for Asparagus and Scallop Stirfry

3/4 pound fresh asparagus spears, trimmed and cut into 2-inch pieces
1 tablespoon cornstarch
3/4 cup chicken broth
1 teaspoon reduced-sodium soy sauce
3/4 pound sea scallops, halved
1 cup sliced fresh mushrooms
1 garlic clove, minced
2 teaspoons canola oil
1 cup cherry tomatoes
2 green onions, sliced
1 teaspoon sesame oil
1/8 teaspoon pepper
2 cups cooked rice

Recipe Directions for Asparagus and Scallop Stirfry

  1. DIRECTIONS

  2. 1. Place asparagus in a saucepan and cover with water; bring to a boil. Cook, uncovered, for 3-5 minutes or until crisp-tender; drain and set aside. In a small bowl, combine the cornstarch, broth and soy sauce until smooth; set aside.

  3. 2. In a large nonstick skillet or wok, stir-fry scallops, mushrooms and garlic in canola oil until scallops are opaque and mushrooms are tender. Stir cornstarch mixture; add to skillet. Bring to a boil; cook and stir until sauce is thickened.

  4. 3. Add the asparagus, tomatoes, onions, sesame oil and pepper; heat through. Serve over rice.

  5. FOOTNOTE

  6. *

  7. Nutritional Analysis: One serving (1 cup stir-fry mixture with 1/2 cup rice) equals 215 calories, 5 g fat (1 g saturated fat), 14 mg cholesterol, 314 mg sodium, 30 g carbohydrate, 2 g fiber, 11 g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat.

Categories

Main Dish

Nutrition Facts
Serving Size 377.5g
Amount Per Serving
Calories
490
Calories from Fat
47
% Daily Value*
Total Fat
5.2g
8%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
28mg
9%
Sodium
335mg
14%
Potassium
762mg
22%
Total Carbohydrates
84.2g
28%
Dietary Fiber
3.9g
16%
Sugars
3.3g
Protein
24.8g
Vitamin A 21% Vitamin C 24%
Calcium 8% Iron 36%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • Low in cholesterol
  • Low in sugar
  • High in selenium
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