Scallop Scampi with Peppers

Scallop Scampi with Peppers

Use a mixture of bell peppers for a colorful (and vitamin C-packed) scallop stir-fry. Pat the scallops dry with a paper towel—if they are wet they will spatter when added to the wok and make the stir-fry too wet. This stir-fry is excellent served over linguine or fettuccine.

From EatingWell: September/October 2011
Yield: 4 servings, about 1 cup each
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

  1. 1 pound dry sea scallops (see Note), patted dry
  2. 2 tablespoons peanut oil or canola oil, divided
  3. 1 tablespoon minced garlic
  4. 1/2 teaspoon crushed red pepper
  5. 2 medium bell peppers (mixed colors, if desired), cut into 1/4-by-2-inch strips
  6. 1 tablespoon capers, rinsed
  7. 1/4 teaspoon salt
  8. 1/4 teaspoon freshly ground pepper
  9. 3 tablespoons dry white wine

Preparation

  1. Cut any larger scallops in half so all the pieces are about the same thickness.
  2. Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 1 tablespoon oil. Carefully add the scallops in one layer. Cook undisturbed for 1 minute, letting them begin to sear. Add garlic and crushed red pepper and stir-fry until the scallops are opaque but not cooked through, about 1 minute. Transfer to a plate.
  3. Swirl the remaining 1 tablespoon oil into the wok, add bell peppers and stir-fry until they begin to soften, about 1 minute. Return the scallops and any juice to the wok. Sprinkle with capers, salt and pepper; swirl in wine. Stir-fry until the scallops are just cooked through and the peppers are tender-crisp, 1 to 2 minutes.

Tips & Notes

Nutrition

Nutrition Per Serving: 170 calories; 8 g fat (1 g sat, 3 g mono); 27 mg cholesterol; 9 g carbohydrates; 15 g protein; 1 g fiber; 616 mg sodium; 382 mg potassium.

Nutrition Bonus: Vitamin C (128% daily value), Vitamin A (39% dv)

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 2 lean meat, 1 1/2 fat