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Scallop, Orange, and Asparagus Stir-Fry Recipe

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This recipe for Scallop, Orange, and Asparagus Stir-Fry, by , is from The Team Supreme Figure and Fitness Cookbook Project, one of the cookbooks created at FamilyCookbookProject.com. We help families or individuals create heirloom cookbook treasures.

Amber Krasemann
Added: Tuesday, March 25, 2008


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

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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