Scallop and Vegetable Stir-Fry
The Scallop and Vegetable Stir-Fry is a balanced and protein-rich option for individuals following an Indian weight loss diet:
Scallops provide lean protein and essential nutrients, supporting muscle maintenance and satiety.
Mixed vegetables offer vitamins, minerals, and dietary fiber to the stir-fry.
The stir-fry is seasoned with flavorful sauces, reducing the need for excess oil.
INGREDIENTS
For the Stir-Fry:
- 1/2 pound scallops, cleaned and deveined
- 1 cup mixed vegetables (bell peppers, broccoli, carrots, snap peas, etc.), sliced
- 1/2 onion, thinly sliced
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon oyster sauce
- 1 tablespoon cooking oil (such as vegetable or canola oil)
- Chopped fresh cilantro for garnish
For the Marinade:
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon cornstarch
INSTRUCTIONS
In a bowl, whisk together the marinade ingredients: soy sauce and cornstarch.
Pat dry the scallops and place them in the bowl with the marinade. Toss to coat the scallops evenly. Let them marinate for about 15-20 minutes.
In a wok or large skillet, heat the cooking oil over medium-high heat.
Add the sliced onion, minced garlic, and minced ginger to the wok. Stir-fry for about 1-2 minutes until fragrant.
Add the mixed vegetables to the wok and stir-fry for another 2-3 minutes until they are slightly tender.
Push the vegetables to the sides of the wok and add the marinated scallops to the center. Allow them to sear for about 1-2 minutes on each side until they are opaque and cooked through.
Mix the scallops with the vegetables in the wok.
Pour the low-sodium soy sauce and oyster sauce over the stir-fry. Toss everything together to coat the ingredients in the sauces.
Cook for an additional minute to heat everything through.
Remove the wok from the heat and garnish the Scallop and Vegetable Stir-Fry with chopped fresh cilantro.
Serve the stir-fry immediately over brown rice, quinoa, or cauliflower rice as a protein-packed and flavorful meal.
TIPS
Keep the cooking time for scallops short to avoid overcooking and making them tough.
Use low-sodium soy sauce to control the salt content of the dish.
Customize the stir-fry by adding other vegetables you enjoy.
Be mindful of portion sizes to control your calorie intake, especially if you’re aiming to lose weight.
Enjoy the Scallop and Vegetable Stir-Fry as a delicious and nutrient-packed lunch or dinner option.
NUTRITION VALUE
- Calories: 250-300 kcal
- Protein: 20-25g
- Carbohydrates: 15-20g
- Fat: 10-12g
- Fiber: 4-5g
