STIR-FRIED SEAFOOD UDO N NOOD LES

Canadian Living Comfort Food - - One-Pan Wonders -

Hands-on time: 20 min­utes To­tal time: 20 min­utes Makes: 4 serv­ings

For nights when you’re short on time, udon noo­dles are a great in­gre­di­ent to have on hand be­cause there’s no need to boil them in a saucepan; sim­ply sep­a­rate the noo­dles by hand, then add them di­rectly to your stir-fry for a one-pan din­ner that’s ready in just a few min­utes.

4 tsp veg­etable oil

225 g jumbo shrimp (21 to 25 count),

peeled and de­veined

225 g jumbo scal­lops (20 to 40 count),

pat­ted dry

1 tbsp minced peeled fresh gin­ger

2 cloves gar­lic, minced

2 pkg (each 200 g) fresh udon

noo­dles

4 heads Shang­hai bok choy

(about 450 g to­tal), cut in

½-inch thick wedges

2 cups sliced stemmed shi­itake mush­rooms

1 sweet red pep­per, thinly sliced

2 green onions, sliced di­ag­o­nally

in ½-inch thick pieces

2 tbsp oys­ter sauce

¼ tsp pep­per

In large non­stick skil­let or wok, heat half of the oil over medium-high heat; stir-fry shrimp and scal­lops just un­til shrimp are pink and scal­lops are opaque, about 3 min­utes. Re­move to plate. Set aside.

In medium-high­same pan, heat heat; re­main­ing­stir-fry gin­geroil over and gar­lic, stir­ring, un­til fra­grant, about 1 minute. Add noo­dles, bok choy, mush­rooms, red pep­per, green onions and ⅔ cup wa­ter; stir-fry un­til noo­dles are soft­ened, about 4 min­utes. Add shrimp, scal­lops, oys­ter sauce and pep­per; cook, stir­ring, un­til com­bined.

PER SERV­ING: about 316 cal, 25 g pro, 7 g to­tal fat (1 g sat. fat), 41 g carb (4 g di­etary fi­bre, 3 g sugar), 78 mg chol, 638 mg sodium, 833 mg potas­sium. % RD I: 14% cal­cium, 23% iron, 59% vit A, 162% vit C, 29% fo­late.

TIP FROM THE TEST KITCHEN

Al­ways pat scal­lops dry be­fore cook­ing to re­move any ex­cess mois­ture. This will keep them from steam­ing in the skil­let, and a dry cook is needed to achieve a golden crust.

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