STIR-FRIED SEAFOOD UDO N NOOD LES
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),
1 tbsp minced peeled fresh ginger
2 cloves garlic, minced
2 pkg (each 200 g) fresh udon
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.