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Heat olive oil in a large nonstick skillet over medium?high heat. Add
scallops, and saute 4 minutes or until done. Remove scallops from skillet
with a slotted spoon; set aside, and keep warm. Add onion rings and garlic
to skillet, and saute for 1?2 minutes. Add tomato and remaining ingredients
and saute 2 minutes or until tender. Spoon sauce over scallops.
Chicken With Crunchy Vegetables
Yield: 4 servings
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/4 pound skinned, boned chicken breast, cut into 1-inch pieces
/4 cup low-sodium teriyaki sauce, divided
teaspoon dark sesame oil
cup diagonally sliced celery
/4 cup thinly sliced carrot
clove garlic, crushed
cup coarsely shredded red cabbage
(8-ounce) can sliced water chestnuts, drained
Preparation time: 10 minutes
Combine chicken and 1 tablespoon teriyaki sauce in a bowl; stir well. Let stand
10 minutes. Heat oil in a nonstick skilletover medium-high heat. Add celery,
carrot, and garlic; stir-fry 1 minute. Stir in cabbage and water chestnuts;
removefrom skillet. Add chicken; stir-fry 3 minutes. Add remaining teriyaki sauce;
stir-fry 1 minute. Return cabbage mixture toskillet; stir-fry 1 minute or until done.
Yield: 4 servings (serving size: 1 cup).
Nutritional Information: CALORIES 159 (13% from fat) / PROTEIN 21.7g / FAT
2
4
.3g (SAT 0.5g, MONO 0.7g, POLY 0.8g) / CARB 12g / FIBER 1.8g / CHOL
9mg / IRON 1.6mg / SODIUM 395mg / CALCIUM 42mg
Cioppino
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cloves garlic, minced
/4 cup onion, finely chopped
tablespoons parsley, chopped
cup olive oil
cups tomato sauce
(28 oz.) can tomatoes
/2 teaspoon dried oregano
/2 teaspoon dried marjoram leaves
Salt and pepper to taste
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/2 cup dry sherry
rock lobster tails with shells, uncooked, cut into serving pieces
/3 pound raw shrimp, peeled and deveined
?1/2 pounds whitefish (haddock, halibut or cod), cut into serving pieces
4 clams in shell, or 3 (7 1/2?oz.) cans minced clams, drained
Cook garlic, onion and parsley in hot olive oil until onion is tender. Add
tomato sauce, tomatoes, oregano and marjoram. Add 1 1/2 cups water, salt and
pepper. Stir. cover tightly. Bring to a boil. Reduce heat and simmer,
uncovered, 20 minutes. Add sherry and simmer another 10 minutes. Stir in
remaining ingredients, adding clams last. Cover. Bring to a boil. Reduce
heat and simmer 15 minutes.
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