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LighterLife low calorie recipes: Oriental scallops

April 8, 2014 - Recipes

Oriental Scallops with NoodlesFresh 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
Serves: 2
Per serving:
237 kcal
30g protein
22g carbs
3g fat

Ingredients

Method

  1. Soak and cook the rice noodles according to the instructions on the packet, and drain well.
  2. 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.
  3. 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.
  4. 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.
  5. Gently fold in the cooked rice noodles and scallops and heat through for 1 minute. Season with black pepper to taste.
  6. Divide the mixture between two serving plates, and garnish with slivers of chilli and fresh coriander leaves. Serve immediately.

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