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Diabetes-friendly Recipes

Broccoli and Scallop Stir-Fry

(Serves 4)(Source of recipe: dietitian of the Department of Health)
Broccoli and Scallop Stir-Fry

Ingredients:

  1. Scallops, small 8 pcs (approx. 60 g)
  2. Broccoli 6 taels (approx. 240 g)
  3. Garlic, finely chopped 1 tbsp
  4. Chinese cooking wine 3 tbsp
  5. Vegetable oil 3 tsp

Marinade:

  1. Salt ¼ tsp
  2. Sugar ½ tsp
  3. Cornstarch ½ tsp

Seasoning:

  1. Soy sauce 2 tsp
  2. Sugar ½ tsp
  3. Cornstarch 1 tsp
  4. Sesame oil ½ tsp
  5. White pepper a pinch
  6. Water 2 tbsp

Method:

  1. Rinse and trim the hinges of the scallops. Wipe the scallops and mix well with the marinade and ½ tablespoon of wine for about 30 minutes.
  2. Rinse the broccoli and cut into small chunks. Boil some water and blanch the broccoli. Drain the broccoli and set aside.
  3. Heat 1 teaspoon of oil in a non-stick pan and pan-fry the scallops for about 2 minutes. Set aside.
  4. Use the remaining oil to fry the garlic and stir-fry the broccoli. Return the scallops to the pan and pour 2½ tablespoons of wine down the side of the pan. Add the seasoning and stir-fry until the seasoning comes to the boil.

 

Nutrient Analysis (per serving)

Energy
(kcal)

Carbo-hydrate
(g)

Protein
(g)

Fat
(g)

Cholesterol
(mg)

Dietary fibre
(g)

Sodium
(mg)

85

7

4

4

4

1.9

426

 

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