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Stir Fried Scallops With Gai Lan (chinese Broccoli... Recipe

Stir Fried Scallops With Gai Lan (chinese Broccoli... Recipe

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Stir Fried Scallops With Gai Lan (chinese Broccoli...

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Ingredients:

Serving

1 bunch of gai lan (if it's not available, you can opt for broccoli)
1 tbsp chopped garlic
6-9 pc fresh raw scallops
100 ml stock/plain water
4 tbsp cooking/vegetable oil
cornstarch mixture (about 1/2 tbsp cornstarch mixed with 2 tbsp water)
seasoning
1 tsp salt (to your taste )
1/2 tsp sugar (to your taste )
chicken stock powder (optional)

Directions:

Give scallops a rinse, then brine (just enough to cover) 5 minutes before cook, drain.
Wash Chinese broccoli, trim 1/2 inch from the end of stalks, remove rough skin and discard. For easy cooking, if stems are too thick, half the stem and cut into bite-sized pieces (about 2 inches long). Separate the stalks from leaves.
Heat oil on high and sauté garlic till fragrant, add in Ga Lan stems, toss a while then followed by Gai Lan leaves. Stir to coat all leaves and stalks with oil.
Stir fry for 2 minutes; add in seasoning then stock/plain water.
Toss in scallops, give a few quick stir about another 2 minutes or until Gai Lan's stalks are tender and crisp with scallops change color and looks firm. (Scallops taste fine even if they are undercooked)
Taste test before thicken with corn starch and serve.
Tips:
To stir fry Gai Lan, you need a bit more oil than usual; else your dish may look unappetizing and dry.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	324.9 Kcal (1360 kJ)
Calories from fat	236.65 Kcal
		% Daily Value*
Total Fat	26.29g	40%
Cholesterol	45mg	15%
Sodium	1158.44mg	48%
Potassium	133.8mg	3%
Total Carbs	17.54g	6%
Sugars	0.44g	2%
Dietary Fiber	0.06g	0%
Protein	6.77g	14%
Vitamin C	0.9mg	1%
Iron	0.7mg	4%
Calcium	13.4mg	1%

Amount Per 100 g
Calories	278.45 Kcal (1166 kJ)
Calories from fat	202.81 Kcal
		% Daily Value*
Total Fat	22.53g	40%
Cholesterol	38.57mg	15%
Sodium	992.79mg	48%
Potassium	114.67mg	3%
Total Carbs	15.03g	6%
Sugars	0.37g	2%
Dietary Fiber	0.05g	0%
Protein	5.8g	14%
Vitamin C	0.7mg	1%
Iron	0.6mg	4%
Calcium	11.4mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

8.7

Points
9

PointsPlus

Good Points

saturated fat free,
sugar free

Bad Points

High in Sodium

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