INGREDIENTS
1
package (1 ounce) dried black Chinese mushrooms*
1/2
cup fat-free reduced-sodium chicken broth
1
tablespoon reduced-sodium soy sauce
2
tablespoons dry sherry
4‑1/2
teaspoons cornstarch
1
teaspoon vegetable oil, divided
1/2
pound bay scallops or halved sea scallops
1/4
pound raw medium shrimp, peeled and deveined
2
cloves garlic, minced
6
ounces (2 cups) fresh snow peas, cut diagonally into halves
2
cups hot cooked white rice
1/4
cup thinly sliced green onions
*Or substitute 1-1/2 cups sliced fresh mushrooms. Omit step 1.
PREPARATION:
- Place mushrooms in small bowl; cover with warm water. Soak 20 minutes to soften. Drain; squeeze out excess water. Discard stems; slice caps.
- Blend broth, sherry and soy sauce into cornstarch in another small bowl until smooth.
- Heat 1/2 teaspoon oil in wok or large nonstick skillet over medium heat. Add scallops, shrimp and garlic; stir-fry 3 minutes or until seafood is opaque. Remove and reserve.
- Add remaining 1/2 teaspoon oil to wok. Add mushrooms and snow peas; stir-fry 3 minutes or until snow peas are crisp-tender.
- Stir broth mixture and add to wok. Heat 2 minutes or until sauce boils and thickens. Return seafood and any accumulated juices to wok; heat through. Serve over rice. Top with onions.
This recipe appears in:
Chinese
NUTRITIONAL INFORMATION:
Serving Size:
1/4 of stir-fry mixture with 1/2 cup cooked rice
Fiber
3 g
Carbohydrate
42 g
Cholesterol
74 mg
Saturated Fat
<1 g
Total Fat
3 g
Calories from Fat
9 %
Calories
304
Protein
25 g
Sodium
335 mg
DIETARY EXCHANGE:
Vegetable
2
Starch
2
Meat
2
