Scallops And Broccoli
Tender scallops and crisp broccoli are stir-fried with mushrooms in a savory soy and chicken broth sauce, creating a flavorful and healthy dish. The combination of garlic and umami flavors makes it perfect for seafood lovers and those seeking a quick, satisfying meal. Serve over rice for a complete dinner.
Ingredients
Instructions
- Add cornstarch to the chicken broth and stir to combine.
- Saute mushrooms in garlic in 2 tablespoons of margarine until fragrant and tender.
- Add scallops to the pan and cook for 3 minutes.
- Add broccoli and cook for an additional 3 minutes.
- Pour in the chicken broth mixture and soy sauce.
- Bring the mixture to a boil.
- Lower the heat, cover, and cook for 2 minutes or until the broccoli is crisp-tender.
- Serve the scallops and broccoli over rice.
Tips & Substitutions
For more flavor, consider adding a splash of white wine or lemon juice when sautéing the mushrooms. If you don't have bay scallops, shrimp or even firm tofu can be great substitutes. To thicken the sauce without cornstarch, you can use flour or arrowroot powder. Make sure to cook the broccoli just until crisp-tender for the best texture.
Serving Suggestions
Serve the scallops and broccoli over a bed of rice for a complete meal. This dish pairs well with a light salad or steamed vegetables. For a heartier option, serve alongside Sesame Fried Rice. A chilled glass of white wine complements the flavors beautifully.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm in a skillet over medium heat, adding a splash of broth to keep it moist. Avoid reheating in the microwave, as it may overcook the scallops.
Nutrition & Diet Analysis (per serving)
Each serving of Scallops And Broccoli contains roughly 632 calories, with 10g protein, 146g carbohydrates, and 1g fat. It is an excellent source of vitamin C (45% of the Daily Value) and protein (20% of the Daily Value), and a good source of calcium and iron. Note that it is relatively high in sodium, at 2091mg per serving (91% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen scallops for this recipe?
Yes, you can use frozen scallops, but make sure to thaw them completely and pat them dry before cooking. This will help prevent excess moisture that can affect the dish's texture.
What type of soy sauce should I use?
For this recipe, you can use either light or dark soy sauce, depending on your taste preference. Light soy sauce will provide a saltier flavor, while dark soy sauce adds a richer color and sweetness.
Can I add other vegetables to this dish?
Absolutely! You can incorporate other vegetables like bell peppers, snap peas, or carrots for added color and nutrition. Just be sure to adjust the cooking time based on the vegetables you choose to ensure everything is perfectly cooked.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).