Ginger Scallop Stir-Fry

Serves 4

 

Ingredients

  • 1 pound bay scallops (could substitute 1 pound of chicken tenders)
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 tablespoon oil
  • ¼ medium yellow onion, finely chopped
  • 2 garlic cloves, minced
  • 1 tablespoon fresh ginger (3-inch peeled and grated piece)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 red bell peppers, thinly sliced
  • 2 medium carrots, grated or thinly sliced into matchsticks
  • 4 ounce green beans, thinly sliced in half and then again lengthwise (about 1 cup)
  • 1 tablespoon low sodium soy sauce

Directions

 

  1. Season scallops with salt and pepper. Heat a large, non-stick sauté pan over medium/high heat. Add oil. Once hot, add in scallops, onion, garlic, ginger, salt and pepper. Stir to mix and cook until fragrant and flavors have combined; about 1 minute.

  2. Turn the heat down to low and add in red bell peppers, carrots and green beans. Cook 3-4 minutes or until the vegetables have softened, but are still crisp. Finish with soy sauce and toss lightly to combine. Stir together remaining ingredients until mix is just moistened. 

 

Nutrition Facts

 

Calories: 170

Total fat: 4.5 g

Saturated fat: 0.5 g

Sodium: 500 mg

Carbohydrates: 16 g

Fiber: 4 g

Protein: 16 g