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"Everything I eat has been proved by some doctor or other to be a deadly poison, and everything I don't eat has been proved to be indispensable for life. But I go marching on."--George Bernard Shaw

Scallop, Orange, and Asparagus Stir-Fry Recipe

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This recipe for Scallop, Orange, and Asparagus Stir-Fry is from The Team Supreme Figure and Fitness Cookbook Project, one of the cookbooks created at FamilyCookbookProject.com. We'll help you start your own personal cookbook! It's easy and fun. Click here to start your own cookbook!
Category:
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Ingredients:  
Ingredients:  
Serves 4
Prep Time: 20 minutes
Cook Time: 10 minutes

2 large oranges
2 tbsp. reduced-sodium soy sauce
2 tbsp. reduced-sodium chicken broth
1 tbsp. Worcestershire sauce
1 tbsp. balsamic vinegar
1 1/2 pounds fresh asparagus, cut into 1-inch pieces
4 large garlic cloves, slivered
2 tbsp. minced peeled fresh ginger
1/4 tsp. crushed red pepper
1 pound scallops, each cut into 2 rounds
1 small white potato, peeled and finely shredded
Directions:
Directions:
1.) With a vegetable peeler, remove wide strips of the zest from each orange and set aside. Cut off the rind, then section each orange over a bowl, allowing the sections to fall into the bowl. Stir in the soy sauce, broth, Worcestershire sauce and vinegar.

2.) Spray a large nonstick skillet or wok with olive oil nonstick spray and set over medium-high heat. Add the asparagus, garlic, ginger, and crushed red pepper; stir-fry until the asparagus are crisp-tender, about 2 minutes. Add the scallops and stir-fry until just about opaque in the center, about 3 minutes. Add the orange mixture and reserved orange strips; bring to a boil, stirring constantly. Boil about 30 seconds. Add the potato and cook, stirring constantly, until the potato is tender and the mixture thickens, about 1 minute. Serve at once

Nutrition (1 1/4 cups):
205 Calories
1g Fat / 0g Saturated Fat
21g Carbohydrates
3g Fiber
26g Protein
666mg Sodium

© Weight Watchers

 

 

 

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