Asian scallop & veggie stir-fry

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PREP TIME

10 min

Makes

2 to 3 servings

* PLUS Cooking time: 7 minutes

Ingredients

  • 400-g pkg frozen sea scallops , defrosted, or 500 g fresh sea scallops
  • 3 baby bok choy
  • 2 plum tomatoes
  • 1 green bell pepper
  • 1 jalapeno , seeded
  • 1/4 cup soy sauce
  • 2 tbsp rice vinegar
  • 2 tbsp brown sugar
  • 1 tbsp cornstarch
  • vegetable oil

Instructions

  • Pat scallops dry with paper towels. Peel off small, tough muscles on sides, if there are any. Cut off and discard thick stem end from bok choy. Rinse, separating leaves to remove grit. Thickly slice crosswise into pieces. Cut tomatoes in half. Squeeze out and discard seeds, then coarsely chop. Slice green pepper into thick strips and finely chop jalapeño. In a small measuring cup, stir soy with vinegar, sugar and cornstarch.
  • Lightly coat a large, wide frying pan with oil and set over medium-high heat. When hot, add half the scallops. Cook until golden, 1 to 2 minutes per side. As each scallop is done, remove to a plate. Repeat with remaining scallops, adding more oil, if needed.
  • Add a little more oil to pan, if needed. Add green pepper and jalapeño. Stir-fry, 1 minute. Add bok choy and tomatoes. Stir-fry just until leaves begin to wilt, 30 seconds. Then return scallops and any juices to pan along with soy mixture. Stir until bok choy is tender-crisp and sauce is thickened, 1 to 2 minutes. Great with jasmine rice or tossed with rice noodles.

Nutrition (per serving)

  • Calories
  • 218,
  • Protein
  • 25.6 g,
  • Carbohydrates
  • 23.1 g,
  • Fat
  • 2.9 g,
  • Fibre
  • 2.5 g,
  • Sodium
  • 1624 mg.

Scallops are a little pricey, so make this when you want a treat.