Scallop Scampi with Peppers

By 

Use a mixture of bell peppers for a colorful (and vitamin C-packed) scallop stir-fry. Pat the scallops dry with a paper towel—if they are wet they will spatter when added to the wok and make the stir-fry too wet. This stir-fry is excellent served over linguine or fettuccine.

photographer: Ken Burris

Ingredients

• Total Time: 25 minutes
• 1 pound dry sea scallops, patted dry
• 2 tablespoons peanut oil, or canola oil, divided
• 1 tablespoon minced garlic
• 1/2 teaspoon crushed red pepper
• 2 medium bell peppers, (mixed colors, if desired), cut into 1/4-by-2-inch strips
• 1 tablespoon capers, rinsed
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 3 tablespoons dry white wine

Directions

1. 4 servings, about 1 cup each
2. Cut any larger scallops in half so all the pieces are about the same thickness.
3. Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 1 tablespoon oil. Carefully add the scallops in one layer. Cook undisturbed for 1 minute, letting them begin to sear. Add garlic and crushed red pepper and stir-fry until the scallops are opaque but not cooked through, about 1 minute. Transfer to a plate.
4. Swirl the remaining 1 tablespoon oil into the wok, add bell peppers and stir-fry until they begin to soften, about 1 minute. Return the scallops and any juice to the wok. Sprinkle with capers, salt and pepper; swirl in wine. Stir-fry until the scallops are just cooked through and the peppers are tender-crisp, 1 to 2 minutes.

Nutritional Facts

Servings

4

Per serving

Calories

170

Carbohydrates

9g

Fat

8g

Saturated Fat

1g

Monounsaturated Fat

3g

Protein

15g

Cholesterol

27mg

Dietary Fiber

1g

Potassium

382mg

Sodium

616mg

Added Sugars

0g

Exchanges

1 vegetable

2 lean meat

1 1/2 fat

Carbohydrate Servings

1/2

Vitamin C (128% daily value)

Vitamin A (39% dv)

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