Fresh scallops are quite expensive and are not always readily available, but the frozen ones taste equally delicious in this recipe and you can buy them in most supermarkets. If using, always thaw them thoroughly before cooking. Scallops are highly nutritious – they are a great source of lean protein and very low in fat.
Preparation: 10 minutes
Cooking: 15 minutes
- 100g (3 oz) rice noodles
- 4 tablespoons vegetable stock or LighterLife Savoury Stock
- 1 small onion, finely chopped
- 2 garlic cloves, crushed
- 2 tablespoons finely chopped fresh root ginger
- 225g (8oz) scallops
- 1 red pepper, deseeded and cut into strips
- 85g (3oz) mangetout
- 3 spring onions, sliced
- 2 teaspoons soy sauce
- freshly ground black pepper
- 1 Thai bird’s eye chilli, cut into thin slivers
- coriander leaves, to garnish
- Soak and cook the rice noodles according to the instructions on the packet, and drain well.
- While the noodles are cooking, put the stock in a large, heavy-based frying pan or wok. Add the onion, garlic and ginger and cook quickly, stirring, until softened and golden.
- Add the scallops and cook for 2 minutes each side. Don’t overcook or they will become quite tough – they should be juicy and succulent. Remove the scallops and place them in a covered dish to keep warm.
- Add the red pepper, mangetout and spring onions to the pan, together with the soy sauce, and stir-fry briskly for 3–4 minutes, until the mangetout are bright green and starting to get tender.
- Gently fold in the cooked rice noodles and scallops and heat through for 1 minute. Season with black pepper to taste.
- Divide the mixture between two serving plates, and garnish with slivers of chilli and fresh coriander leaves. Serve immediately.
- You don’t need oil to stir-fry authentic-tasting Chinese and Thai dishes. Just cook the vegetables briefly in a little stock, and keep stirring and moistening them, as necessary, with stock, soy sauce or Thai fish sauce for an oriental flavour.
- Use raw shelled tiger prawns instead of scallops. They will add even more colour to this dish and taste great.
- Add some strips of carrot, broccoli florets, pak choi or shredded spring greens, depending on what is available.