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Pineapple scallop stir-fry with coconut hoisin sauce |
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Written by Rose Reisman
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Friday, 12 February 2010 00:00 |
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I prefer buying large scallops for a stir-fry. The key is not to
overcook them, or they become dry and chewy. Make sure to buy light coconut milk, which is much healthier for you than regular coconut milk. Serve over rice or noodles.
SAUCE
1/2 cup light coconut milk
1/4 cup hoisin sauce
2 Tbsp oyster sauce
1 Tbsp natural peanut butter
1 tsp cornstarch
1 1/2 tsp finely chopped garlic
1 tsp finely chopped ginger
1 tsp hot chili sauce
1 Tbsp brown sugar
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STIR-FRY
12 oz large scallops
1 1/2 cups chopped broccoli (including stems)
2 cups sliced red bell pepper
1/2 cup diced fresh or canned pineapple
1/4 cup chopped cilantro
3 Tbsp chopped green onions
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- Make the coconut hoisin sauce by whisking together the coconut milk, hoisin sauce, oyster sauce, peanut butter, cornstarch, garlic, ginger, chili sauce and brown sugar in a small bowl until smooth. Set aside.
- Lightly coat a nonstick grill pan (or wok) with cooking spray and set over medium-high heat. Add the scallops and sauté until the flesh is opaque and center is slightly translucent, about 3 minutes. Remove from the pan and set aside.
- Steam or boil the broccoli for 2 minutes just until tender. Drain well. Respray the pan (or wok) and reduce the heat to medium. Add the broccoli and the red bell pepper and stir-fry for 2 minutes.
- Add the sauce and scallops and stir-fry for another 2 minutes or until the sauce thickens and all the ingredients are heated through. Transfer to a serving platter and sprinkle with pineapple, cilantro and green onions.
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Nutritional Analysis per Serving
| Calories |
226 |
| Protein |
16 g |
| Fat |
8.6 g |
| Saturated Fat |
0.7 g |
| Carbohydrates |
21 g |
| Cholesterol |
127 mg |
| Sodium |
528 mg |
| Fiber |
2.7 g |
Prep Time: 20 minutes
Cook Time: 10 minutes
Make Ahead: Prepare the sauce early in the day
Serves 4
Nutrition Watch: Oyster sauce is very high in sodium—1 Tbsp contains 500 mg of sodium. Use in moderation or use half water.
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