Scallop Fried Rice

Yield: 2 servings.

1 package microwaveable brown rice to measure 1 1⁄ cups

2

cooked

3 tablespoons reduced-sodium soy sauce

1 tablespoon hoisin sauce

3⁄ pound large scallops

4

4 teaspoons sesame oil, divided use

Salt and freshly ground black pepper

1⁄ cup sliced red onion

2

2 teaspoons minced garlic

1⁄ cup drained sliced water chestnuts

4

1 egg

1 cup frozen peas, defrosted

1 1⁄ cups sliced scallions

2

Microwave brown rice according to package instructions. Measure 1 1⁄ cups and set aside. Save any extra rice for another

2 meal.

Mix soy sauce and hoisin sauce together and set aside.

Pat the scallops dry with a paper towel. Heat 2 teaspoons oil in a nonstick skillet over medium-high heat. Add the scallopssaute 1 minute, turn them over and saute 1 minute. Remove to a plate and season with salt and pepper to taste.

Add onion and garlic and water chestnuts. Saute 1 minute. Add remaining 2 teaspoons oil and rice and saute 1 minute.

Reduce heat to medium-high. Make a hole in the center by pushing the rice aside. Add the egg and scramble. When cooked, mix egg into the rice. Add the soy sauce mixture and peas. Mix well into the rice. Return the scallops to the skillet and toss with the rice.

Divide between 2 dinner plates and sprinkle scallions on top. Per serving: 569 calories (24% from fat), 14.9 g fat (2.7 g saturated, 5.2 g monounsaturated), 147 cholesterol, 42.3 g protein, 65.2 g carbohydrates, 8.1 g fiber, 1231 mg sodium.