Sautéed Scallops and Dragon Fruit with Assorted Mushrooms
Registered Dietitian Nutritionist (USA) and the Training and Development Officer of Hong Kong Dietitians Association, Ms Sharon CHAN said, “This colourful dish features two types of mushrooms, red and yellow bell pepper, dragon fruit and scallops. Both the mushrooms and dragon fruit are good sources of dietary fibre. Since scallops are high in protein and low in fat, they can help repair body tissues and control weight.”
Ingredients: (To serve 4)
| Dragon fruit (cut into wedges) | 1/2 |
| King oyster mushrooms (sliced) | 37.5g |
| Beech mushrooms | 37.5g |
| Snap peas | 225g |
| Red bell pepper (sliced) | 1/8 |
| Yellow bell pepper (sliced) | 1/8 |
| Scallops | 8 |
| Spring onions (sectioned) | Some |
| Garlic (sliced) | Some |
Seasoning:
| Salt | 1/2 teaspoon |
| Sugar | 1/3 teaspoon |
| Canola oil | 2 teaspoons |
| Sesame oil | 1 teaspoon |
Thickening sauce:
| Cornstarch | 2 teaspoons |
| Water | 3 teaspoons |
Cooking Method:
| 1. | Remove the strings and skin from pea pods. Blanch the snap peas in boiling water until cooked. |
| 2. | Rinse the king oyster mushrooms and beech mushrooms. Add 1/4 teaspoon of salt and sauté quickly. |
| 3. | Sauté the scallops until both sides are golden brown (i.e. about 80% cooked). Set aside. |
| 4. | Add oil to the wok. Sauté the spring onions and garlic until aromatic, then add the red and yellow bell pepper. Add all the ingredients and sauté quickly. |
| 5. | Add the remaining salt, sugar, sesame oil and an appropriate amount of cornstarch-water mixture. |
Per serving:
| Energy(kcal) | 106 |
| Carbohydrate(g) | 13 |
| Protein(g) | 4 |
| Fat(g) | 4 |
| Sugar(g) | 6 |
| Sodium(mg) | 343 |
The energy and nutrient content is estimated according to the information compiled from the Centre for Food Safety, Food and Environmental Hygiene Department and the Nutrient Data Laboratory, US Department of Agriculture. Values are for reference Only.
This recipe is provided by Fairview Park Country Club.
Extract from CookSmart, Issue 28
