Meals Matter

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Contributed By: itsredcandy
Quick & Healthy

Quick & Healthy Low-fat, Carb Conscious Cooking, ScaleDown Publishing, Inc., © by Brenda J. Ponichtera, R.D. Available at local bookstores or from ScaleDown Publishing, Inc., 1519 Hermits Way, The Dalles, Oregon 97058, Phone: 541-296-5859, Fax: 541-296-1875, e-mail: scaledwn@gorge.net,

Ingredients

1 pound Scallops or shrimp (shelled & deveined)

1 tablespoon Minced fresh ginger

1-2 tablespoons Lite soy sauce (optional)

1 cup Green onions, sliced in 1-inch pieces

2 cups Red bell pepper strips

1 tablespoon Cornstarch

3/4 cup Fat-free chicken broth*

1 can (11 ounces) mandarin oranges, drained

1 can (8 ounces) sliced water chestnuts, drained

Hot cooked brown rice or noodles (optional)

Preparation

Spray a large skillet with non-stick cooking spray. Add seafood, ginger and soy sauce. Stir-fry a few minutes or until seafood is done. Remove from skillet and keep warm.

Add green onions and red pepper to skillet. Stir-fry until crisp tender, adding water or broth, as needed, to prevent sticking.

In a small bowl, mix cornstarch with chicken broth. Stir into skillet. Cook, stirring constantly, until thickened.

Gently stir in cooked seafood, mandarin oranges and water chestnuts. Heat thoroughly. Serve over brown rice or noodles.

Cook's Notes

The addition of mandarin oranges gives a good flavor and eye appeal to the sauce. This colorful easy seafood dish is one that you will want to serve for company. Chicken breasts can be substituted for the seafood. Serve with noodles or brown rice and you will have a healthy quick meal. This recipe is also a good choice for a diabetic menu. Note: One serving is a good source of fiber. Optional ingredients are not included in the nutritional analysis.

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