Scallops and Artichokes

Scallops and frozen artichoke hearts pair up in this low-fat recipe. Serve over quick-cooking couscous for an elegant Mediterranean-inspired dish.


Scallops and Artichokes

by 1  person


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Servings: 4 servings
Prep Time: 30 mins
Total Time: 30 mins

 
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Ingredients
  • 1 pound
    fresh or frozen sea scallops
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  • 3/4 cup
    water
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  • 1 tablespoon
    cornstarch
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  • 1/4 teaspoon
    finely shredded lime peel
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  • 1 tablespoon
    lime juice
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  • 1 teaspoon
    sugar
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  • 1 teaspoon
    instant chicken bouillon granules
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  • 1/8 teaspoon
    pepper
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  • 1 9-ounce
    package frozen artichoke hearts
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  • 1 tablespoon
    cooking oil
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  • 1/2 of a medium
    green sweet pepper, cut into thin strips (1/2 cup)
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  • 1/2 of a medium
    red sweet pepper, cut into thin strips (1/2 cup)
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  • 2 cups
    hot cooked couscous or rice
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  •  
    Finely shredded lime peel (optional)
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Directions
1.
Thaw scallops, if frozen. Cut any large scallops in half. Set aside.
2.
For sauce, in a small bowl stir together water, cornstarch, 1/2 teaspoon lime peel, lime juice, sugar, bouillon granules, and pepper. Set aside.
3.
Run cold water over artichoke hearts until partially thawed. Cut any large artichoke hearts in half. Set aside.
4.
Pour cooking oil into a wok or large skillet. (Add more oil as necessary during cooking.) Preheat over medium-high heat. Stir-fry artichoke hearts and green and red sweet peppers in hot oil for 1-1/2 to 3 minutes or until sweet peppers are crisp-tender. Remove vegetables from the wok.
5.
Add half of the scallops to the hot wok. Stir-fry about 2 minutes or until scallops turn opaque. Remove scallops from the wok. Repeat with remaining scallops. Return all scallops to the wok. Push scallops from the center of the wok.
6.
Stir sauce. Add sauce to the wok. Cook and stir until thickened and bubbly. Return cooked vegetables to the wok. Stir all ingredients together to coat with sauce. Cook and stir for 1 to 2 minutes more or until heated through. Serve immediately over hot cooked couscous or rice. Sprinkle with additional finely shredded lime peel, if desired. Makes 4 servings.

Make-ahead tip
Prepare vegetables; cover and chill up to 4 hours before cooking.

Nutrition information
Per serving: Calories 258, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 34 mg, Sodium 452 mg, Carbohydrate 35 g, Protein 21 g. Percent Daily Values are based on a 2,000 calorie diet
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