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
- 1 pound dry sea scallops (see Note), patted dry
- 2 tablespoons peanut oil or canola oil, divided
- 1 tablespoon minced garlic
- 1/2 teaspoon crushed red pepper
- 2 medium bell peppers (mixed colors, if desired), cut into 1/4-by-2-inch strips
- 1 tablespoon capers, rinsed
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 3 tablespoons dry white wine
- Cut any larger scallops in half so all the pieces are about the same thickness.
- 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.
- 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.
- Be sure to buy “dry” sea scallops. “Wet” scallops, which have been treated with sodium tripolyphosphate (STP), are not only mushy and less flavorful, but will not brown properly. Some scallops have a small white muscle on the side; remove it before cooking.
Nutrition Per serving:
170 calories; 8 g fat (1 g sat, 3 g mono); 27 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 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