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Scallop Stir-Fry

  • Scallop Stir-Fry

    Ingredients:

    • 3 ounces scallops
    • 1 cup broccoli
    • 1/2 cup onion
    • 1/2 cup yellow pepper
    • 1/2 cup carrots
    • 1 1/2 tablespoons olive oil
    • 1/3 cup cooked brown rice

    Directions:

    1. In a sauté pan, heat 3/4 tablespoon olive oil.
    2. Add scallops and heat until thoroughly cooked, flipping over once.
    3. Remove scallops from the pan and set aside.
    4. Add remaining oil to pan. Add vegetables. Cook for 2 minutes.
    5. Re-add the scallops to pan and heat for a remaining 2 minutes, or until all ingredients are at desired cooked appearance (longer cooking time will result in softer vegetables).

    Yield:

    1 serving

    Source:

    Dana-Farber/Brigham and Women's Cancer Center

  • Nutrition Tip

    As a low calorie, high protein food, scallops are a great option for weight management. They are also a good source of vitamins and minerals like magnesium, phosphorus, and zinc.

    Broccoli and peppers are rich in the antioxidant vitamin C, while the carrots are rich in vitamin A. These and other nutritious vegetables contain many unique phytonutrients with disease preventive and health promoting properties. Feel free to substitute one or more of the vegetables in this recipe for a phytonutrient-rich vegetable you may like better. Just remember to keep this dish colorful and fresh.

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