Diabetic Dish of the Week - Oriental-Style Sea Scallops

This week's Diabetic Dish of the Week is Oriental-Style Sea Scallops. Scallops along with Broccoli, Onion, Cabbage, Pea Pods and Mushrooms, and Rice all combine to make this Diabetic Friendly Dish. Equal replaces the Sugar in the Recipe. It's another recipe from the CooksRecipe website which has a huge selection of recipes to please all tastes, diets, and cuisines. Enjoy and Eat Healthy in 2018!  https://www.cooksrecipes.com/index.html

Oriental-Style Sea Scallops
Broccoli, onion, cabbage, pea pods and mushrooms are combined with scallops in a tasty sauce. Ground anise and coriander give this dish a unique flavor. Serve it over hot rice.

Recipe Ingredients:
2 tablespoons sesame or vegetable oil

1 1/2 cups broccoli florets
1 cup thinly sliced onion
1 pound sea scallops
3 cups thinly sliced Napa cabbage or bok choy
2 cups snow peas, ends trimmed
1 cup sliced shiitake or button mushrooms
2 cloves garlic, minced
2 teaspoons ground star anise*
1/4 teaspoon ground coriander
1/2 cup chicken broth
1/4 cup rice wine vinegar
2 to 3 teaspoons light soy sauce
1/4 cup cold water
2 tablespoons cornstarch
2 to 3 tablespoons Equal® Spoonful**
4 cups hot cooked rice

Cooking Directions:
1 - Heat oil in wok or large skillet. Cook and stir broccoli and onion 3 to 4 minutes. Add scallops, cabbage, snow peas, mushrooms, garlic, anise and coriander. Cook and stir 2 to 3 minutes.
2 - Add chicken broth, vinegar and soy sauce. Heat to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until scallops are cooked and vegetables are tender.
3 - Combine cold water and cornstarch. Stir cornstarch mixture into boiling mixture. Boil, stirring constantly, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in Equal®.
4 - Serve over rice.
Makes 6 servings.

*You can substitute 2 teaspoons five-spice powder for the star anise and coriander. Amounts of vinegar and soy sauce may need to be adjusted to taste.

**May substitute 3 to 4 packets Equal sweetener.

Nutritional Information Per Serving (1/6 of recipe): calories 330, protein 20 g, carbohydrate 49 g, fat 6 g, cholesterol 26 mg, sodium 276 mg.

https://www.cooksrecipes.com/diabetic/oriental-style-sea-scallops-diabetic-recipe.html

Kitchen Hint of the Day!

Pea Pods............


Here's a quick tip for Peas: When cooking shelled fresh peas, add a few washed pods to the water. They will improve the flavor and give the peas a richer green color.

Turkey and Vegetable Stir Fry

For a second Jennie - O Turkey recipe I'm passing along a recipe for Turkey and Vegetable Stir Fry. Made using JENNIE-O® Extra Lean Turkey Breast Cutlets along with carrots, pea pods and fresh grated ginger. Stir Fry made healthier by Jennie - O! You can find this recipe at the Jennie - O Turkey website. Enjoy and Make the SWITCH in 2018!  https://www.jennieo.com/

Turkey and Vegetable Stir Fry
Crunchy carrots, pea pods and fresh grated ginger join turkey breast cutlets and toasted sesame seeds in this low fat, carb conscious recipe. Under 300 calories per serving!

INGREDIENTS
½ (17.6-ounce) package JENNIE-O® Extra Lean Turkey Breast Cutlets

1 tablespoon olive or vegetable oil
½ teaspoon minced garlic
½ teaspoon grated ginger
1 small red onion, cut into wedges
1 medium carrot, sliced diagonally
2 tablespoons chicken broth
1 cup sugar snap peas or pea pods
1 tablespoon HOUSE OF TSANG® less sodium soy sauce
1 tablespoon toasted sesame seeds
carrot and green onion curls, if desired

DIRECTIONS
1) Cook cutlets as specified on the package. Always cook to well-done, 165°F as measured by a meat thermometer. In skillet, over medium-high heat, heat oil. Add garlic and ginger; stir-fry 1 minute or until fragrant. Add red onion and sliced carrot; stir-fry 1 minute. Stir in chicken broth and cover skillet; steam 2 minutes.
2) Add sugar snap peas and soy sauce. Stir-fry 2 minutes or until vegetables are crisp-tender. Sprinkle with toasted sesame seeds. Serve turkey cutlets with stir-fried vegetables. Garnish with carrot and green onion curls, if desired.
* Always cook to an internal temperature of 165°F.

RECIPE NUTRITION INFORMATION

PER SERVING

Calories 250
Protein 32g
Carbohydrates 12g
Fiber 3g
Sugars 5g
Fat 8g
Cholesterol 55mg
Sodium 430mg
Saturated Fat 1.5g
https://www.jennieo.com/recipes/201-turkey-and-vegetable-stir-fry

Kitchen Hint of the Day!

Here's a quick tip on when cooking Peas....


When cooking shelled fresh peas, add a few of the washed pods to the water.They will improve flavor and give the peas a richer green color.