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Ingredients
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8 ounces scallops
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½ cup orange juice
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1 tablespoon reduced-sodium soy sauce
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2 teaspoons cornstarch
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½ teaspoon ground ginger
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⅛ teaspoon crushed red pepper
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Canola oil spray
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4 cups small broccoli florets (about 8 ounces)
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1 large red sweet pepper, seeded cut into strips
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2 teaspoons finely shredded fresh ginger
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1 large clove garlic, minced
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1 cup shiitake mushrooms, stemmed and sliced
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6 ounces medium shrimp, peeled and deveined
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1 ⅓ cups hot cooked brown rice
Directions
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Cut scallops in half horizontally to form thin discs. Set aside. In a small bowl combine orange juice, soy sauce, cornstarch, ground ginger and crushed red pepper.
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Coat an extra-large nonstick skillet or wok with canola oil spray and heat over high heat until hot. Stir-fry the broccoli and sweet pepper for 2 minutes, until the broccoli is bright green.
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Add the fresh ginger and garlic and stir-fry for 15 seconds, until fragrant. Add the mushrooms, reserved scallops, shrimp and orange juice mixture. Cook for 3 to 4 minutes, stirring, until the scallops and shrimp are opaque and cooked through. Serve immediately over hot cooked rice.
Nutrition Facts (per serving)
215 | Calories |
2g | Fat |
32g | Carbs |
18g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 1 serving | |
Calories 215 | |
% Daily Value * | |
Total Carbohydrate 32g | 12% |
Dietary Fiber 5g | 18% |
Total Sugars 7g | |
Protein 18g | 36% |
Total Fat 2g | 2% |
Saturated Fat 0g | 2% |
Cholesterol 67mg | 22% |
Vitamin A 1962IU | 39% |
Vitamin C 148mg | 164% |
Folate 105mcg | 26% |
Sodium 598mg | 26% |
Calcium 84mg | 6% |
Iron 2mg | 9% |
Magnesium 82mg | 19% |
Potassium 690mg | 15% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.