Broccoli Scallops

If you like broccoli and scallops, you may enjoy this light, easy recipe:
1 cup cooked rice (either use leftovers, or begin by preparing extra: put 1 cup jasmine rice into 1.5 cups water, bring to soft boil, reduce to simmer, cook 18-20 min. total or until done)
5-6 large frozen or fresh sea scallops (around 4-5 oz)
1 cup fresh broccoli, cut into small bite-sized chunks
1/2 tsp minced or crushed garlic
canola or other light oil
soy sauce (and hot sauce or chili paste, if desired)
Thaw scallops in refrigerator in advance, or cover completely with cold water in a bowl for 5-10 min. Heat 2-3 tsp canola oil in small nonstick skillet. Add garlic and cook over med. heat until fragrant. Add broccoli and saute for 1-2 minutes until it begins to soften. Turn up heat to med. high, add scallops, and sear on both sides for 1-2 minutes or until scallops are almost cooked through. Add 1 cup pre-cooked rice and stir for 1 min. until heated. Add a tsp. of soy sauce and 1/2 tsp of hot sauce or chili paste (add more or less to taste). Gently stir in the sauce for another minute or until scallops are done (just after they turn white and are no longer translucent). Makes 1 full meal serving, approx. 450 calories. Recipe can be doubled as needed, but use a larger skillet.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s