Scallop and Sugar Snap Pea Stir-Fry

Gluten Free
Dairy Free
Health score
12%
Scallop and Sugar Snap Pea Stir-Fry
45 min.
4
178kcal

Suggestions


Indulge in a delightful culinary experience with our Scallop and Sugar Snap Pea Stir-Fry, a dish that perfectly balances flavor and nutrition. This gluten-free and dairy-free recipe is not only quick to prepare, taking just 45 minutes, but it also serves as a vibrant main course for lunch or dinner, making it an ideal choice for any occasion.

Imagine tender sea scallops, known for their delicate sweetness, paired with the crisp freshness of sugar snap peas. The combination is elevated by the aromatic notes of fresh basil, minced garlic, and a hint of heat from hot chile flakes. Each bite is a harmonious blend of textures and flavors that will tantalize your taste buds.

With only 178 calories per serving, this dish is a guilt-free indulgence that doesn't compromise on taste. The rich, glossy sauce made from chicken broth and mirin envelops the scallops and peas, creating a mouthwatering experience that is both satisfying and light. Whether you're looking to impress guests or simply enjoy a healthy meal at home, this stir-fry is sure to become a favorite in your recipe repertoire.

So, gather your ingredients and get ready to whip up this delicious Scallop and Sugar Snap Pea Stir-Fry that promises to bring a burst of flavor to your table!

Ingredients

  • 0.5 cup slivered basil leaves fresh
  • 0.3 teaspoon chile flakes hot
  • tablespoon cornstarch 
  • 0.5 cup fat-skimmed chicken broth 
  • tablespoon garlic minced
  • tablespoons green onions thinly sliced
  • tablespoons rice wine 
  • 12 ounces sea scallops dry rinsed
  • 12 ounces sugar snap peas trimmed
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • whisk
  • wok

Directions

  1. Cut sugar snap peas on the diagonal into about 1/2-inch lengths.
  2. Cut scallops in half to form half-moon shapes.
  3. In a small bowl or glass measure, whisk chicken broth, mirin, and cornstarch until well blended.
  4. Pour oil into a 12-inch nonstick frying pan or 14-inch wok over high heat. When hot, stir in green onions, garlic, and chile flakes. Stir until fragrant, 30 to 45 seconds.
  5. Add scallops and cook, stirring occasionally, until surface of scallops is mostly opaque, about 2 minutes. Stir in sugar snap peas, and pour in broth mixture. Cook, stirring, until sauce is thick and glossy and scallops are opaque but still moist-looking in center of thickest part (cut to test), 2 to 3 minutes.
  6. Stir in half the basil, then pour into a serving bowl and sprinkle with remaining basil.
  7. Serve with cooked rice.

Nutrition Facts

Calories178kcal
Protein30.99%
Fat39.77%
Carbs29.24%

Properties

Glycemic Index
33
Glycemic Load
0.25
Inflammation Score
-8
Nutrition Score
15.224347777989%

Flavonoids

Kaempferol
0.05mg
Myricetin
0.03mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:178.3kcal
8.92%
Fat:7.49g
11.52%
Saturated Fat:1.19g
7.41%
Carbohydrates:12.39g
4.13%
Net Carbohydrates:9.95g
3.62%
Sugar:3.55g
3.95%
Cholesterol:20.41mg
6.8%
Sodium:456.17mg
19.83%
Alcohol:1.21g
100%
Alcohol %:0.69%
100%
Protein:13.13g
26.26%
Vitamin C:52.76mg
63.95%
Vitamin K:52.59µg
50.09%
Phosphorus:339.19mg
33.92%
Vitamin A:1152.43IU
23.05%
Vitamin B12:1.26µg
20.93%
Selenium:12.6µg
18%
Manganese:0.3mg
15.05%
Folate:53.67µg
13.42%
Iron:2.35mg
13.03%
Vitamin B6:0.24mg
11.8%
Potassium:382.48mg
10.93%
Magnesium:43.12mg
10.78%
Fiber:2.44g
9.76%
Vitamin B1:0.14mg
9.5%
Vitamin B5:0.88mg
8.76%
Zinc:1.08mg
7.18%
Vitamin B3:1.34mg
6.69%
Vitamin E:0.98mg
6.52%
Copper:0.12mg
5.75%
Vitamin B2:0.09mg
5.58%
Calcium:54.73mg
5.47%
Source:My Recipes