Scallops, Broccoli & Peppers in Chili Bean Sauce
2 cloves garlic, crushed
1 inches ginger, peeled and grated 135g tenderstem broccoli (broccoli rabe)
80 sweet red pepper
220g scallops
4 spring onions
25g (heaped tablespoon) Chinese Chili Bean Paste
3 tablespoons soy sauce
3 tablespoons Shao Shing rice wine (or dry sherry)
Spray a non-stick wok with a bit of flavourless oil. Bring to medium heat. Add the garlic & ginger and fry briefly. Add the broccoli & peppers and stir fry until half cooked (about 2-3 minutes). Use the shao shing to cool the pan as it gets hot - sprinkle a little shao shing to coll things down, then when it evaporates, add a bit more as necessary.
When the veggies are half cooked, add the scallops. How long the scallops need to cook depends on the size and how well cooked you like them. I had large scallops and like them lightly cooked - as soon as the are translucent, they are done as far as I am concerned. But get the wok good and hot, move the veggies to the side and plop in those scallops. Keep shaking the pan and sprinkling shao shing as required to keep things moving.
When the scallops are just done, add the soy sauce & chilli bean paste and toss well to coat. Finally, toss in the spring onions, remove from heat and give it all a good shake about before digging in.
Nutrition Data
Calories (kcal) 311.4
Carbohydrate (g) 27.4
Protein (g) 43.7
Fat (g) 2.5
Fibre (g) 6.9
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