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Curried Noodles with Scallops

Yield 6 servings (serving size: about 1 cup)
Preparation time: 15 minutes

Cooking time: 11 minutes

Ingredients

  • 1/2 pound uncooked rice sticks (rice-flour noodles) or vermicelli
  • 1 cup fat-free, less-sodium chicken broth
  • 2 teaspoons curry powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 2 large egg whites
  • 1 large egg
  • 1 tablespoon vegetable oil
  • 1 cup (1-inch) sliced green onions
  • 1 tablespoon bottled minced fresh ginger
  • 1 1/2 teaspoons bottled minced garlic
  • 1 1/2 pounds bay scallops
  • 1/2 cup frozen green peas, thawed
  • 6 tablespoons mango chutney
  • 2 tablespoons chopped fresh cilantro

Nutrition Information

  • calories 332
  • caloriesfromfat 11 %
  • fat 4.2 g
  • satfat 0.8 g
  • monofat 1.1 g
  • polyfat 1.5 g
  • protein 23.1 g
  • carbohydrate 49.6 g
  • fiber 1.5 g
  • cholesterol 74 mg
  • iron 1.4 mg
  • sodium 508 mg
  • calcium 60 mg

How to Make It

  1. Cook noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain well.

  2. Combine broth, curry, salt, pepper, egg whites, and egg in a medium bowl; stir well with a whisk. Set aside.

  3. Heat oil in a large nonstick skillet over medium-high heat. Add onions, ginger, and garlic; stir-fry 30 seconds. Add scallops and peas; stir-fry 3 minutes. Reduce heat to medium-low. Stir in noodles; toss well. Stir in egg mixture; cover and cook 5 minutes. Divide the noodle mixture evenly among 6 plates. Spoon 1 tablespoon chutney over each serving, and sprinkle evenly with cilantro.