Scallops with Water Chestnuts and Broccoli
Prep Time: 15 minutes
Cooking Time: 15 minutes
This is a delicious seafood dish with an Asian flair.
1/3 pound whole wheat linguini noodles
6 cups broccoli florets
1/2 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)
2 tablespoons soy sauce, low sodium
2 tablespoons ketchup
1 tablespoon sugar
1/4 teaspoon hot pepper sauce
1 pound scallops, sea, cut in half
1 can (4 ounces) water chestnuts, drained and halved
1 teaspoon sesame oil, dark
Cook linguine according to package instructions. Add broccoli during the last 3 minutes of cooking. Drain in strainer. As the linguine and broccoli drain, use the pasta pot to whisk together the broth, soy sauce,ketchup, sugar and hot sauce. Bring the broth mixture to a simmer and add scallops and water chestnuts, stirring once, for about 4 minutes or until cooked through. Remove from heat and stir in the sesame oil. Toss the linguine and broccoli in with the scallops. Serve immediately.
Per Serving About: 340 calories, 5 g fat, .5 g saturated fat, 0 g trans fat, 30 g protein, 48 g carbohydrates, 10 g dietary fiber, 840 mg sodium