Monday, October 08, 2007

Dinner Monday 8 October 2007 - Scallops with Soba Salad

Scallops with Soba Salad
45g soba noodles (dry weight)
5 ml sesame oil
3 tablespoons ponzu sauce
70g broccoli, steamed
50g red onion, finely sliced
40g red pepper, finely sliced
1 tsp black sesame seeds
Cook the soba noodles according to instructions. Combine the drained, hot noodles with the sesame oil & ponzu sauce. Leave to cool.

Toss the noodles with the broccoli, red onion and peppers. Garnish with the black sesame and serve with:

220g scallops
1 clove garlic, crushed
2 chillis, finely sliced

Spray a non-stick wok or skillet with a little flavourless oil and and the garlic, chillies and scallops. Stir fry over high heat until the scallops are caramelized and cooked.

Nutrition Data
Calories (kcal) 479.4
Carbohydrate (g) 50.7
Protein (g) 46.5
Fat (g) 9.2
Fibre (g) 7.8

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