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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Cuisine is only about making foods taste the way they are supposed to taste."
-Charlie Trotter, Fabulous chef

The refrigerator light goes on...

I spent an afternoon in the kitchen with the mother-in-law of a Korean friend. She was cooking a feast for dinner that night and must have been working on a dozen recipes.

Her secret? Sugar.

She had a 5 lb. bag of granulated sugar and added it to everything from noodles to barbecue. This makes sense because most Asian recipes are often about the balance of opposing flavors and many dishes activate all of the taste buds equally. Using Splenda will also work well and doesn’t add any calories.

I use pure maple syrup in this recipe because I like the slight umami flavor that goes with the sweetness. For a more pure sweetness in a recipe that adds a syrupy mouth-feel, corn syrup works well.

Bok Choy

Bok choy is also known as pak choi, pak choy, Peking cabbage, white mustard cabbage and Chinese white cabbage (not to be confused with Chinese cabbage or Napa cabbage). Although it is a member of the cabbage family, it does not have the familiar tightly packed head of other cabbages. It has a mild cabbage flavor that is slightly sweet and slightly spicy.

The leaves resemble oversized dark green romaine lettuce, with a crisp white spine somewhat like celery. Choosing bok choy is similar to choosing lettuce. Look for leaves that are firm and crisp with a stalk that is not floppy or wilted.

In U.S. markets there are few varieties available, yet in Hong Kong more than twenty types of bok choy can be found. More are coming to America, including baby bok choy. This smaller version can easily be found at Asian markets. Where the bok choy is often as long as 12 to 15 inches, the smaller variety has leaves about six inches long.

There is a very high amount of Vitamin A in bok choy– about 3500 IU in a 4 ounce serving as well as about 50 mg of Vitamin C and 15% of the RDA of calcium.  

4 ounces bok choy  = 18 calories, 0g fat, 0g sat fat, 0 mono fat, 1g protein, 4g carbohydrates, 10mg sodium, 0mg cholesterol


 

Soy Mustard Scallops



Servings = 2 | Serving size =4 ounces scallops and 1 bok choy

Cooking Time = 30 Minutes

This recipe can be multiplied by 2.

This recipe doesn’t keep well.

Serve with Jasmine Rice or Jasmine Rice - Low Sodium Version or Brown Rice

1 cups low sodium chicken or vegetable broth
1 Tbsp Chinese mustard
1 Tbsp pure maple syrup
1/2 tsp wasabi paste
1 Tbsp low-sodium soy sauce
1 cup water
2 baby bok choy
1 quart ice water
1 tsp dark sesame oil
8 ounces sea scallops
1/4 tsp black sesame seeds
2 Tbsp fresh cilantro leaves

Place the chicken stock, mustard, pure maple syrup, wasabi paste and soy sauce in a sauce pan over high heat and bring to a boil.

Reduce the heat to medium and simmer reducing the sauce by half.

Place a tray of ice cubes in a bowl and fill with water.

While the sauce is reducing, place the water in a medium sauce pan fitted with a steamer basket over high heat. When the water is boiling, place the bok choy in the steamer and steam for about 2 minutes. Remove from steamer and place in the ice water bath to stop the bok choy from cooking further. After they are cool, drain completely and slice in half lengthwise.

Preheat the oven to warm (175°F).

After the bok choy and sauce are prepared, heat the sesame oil in a large non-stick skillet over high heat. When the oil is nearly smoking, place the scallops in the pan so they don’t touch.

Sear on the first side for about 3 minutes and turn. Cook for another 2 – 3 minutes, remove to a plate and place in the warm oven.

Place the bok choy in the hot pan and sear for about 1 minute on the cut side. Turn the bok choy over and add the sauce and cook for about 30 seconds.

Arrange scallops and bok choy on plate and top with sauce. Sprinkle black sesame seeds over the top and garnish with fresh cilantro.

Nutrition Facts

Serving size = 4 ounces scallops, 1 bok choy

Servings = 2

.

Amount Per Serving

Calories 207 Calories from Fat 53
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 1g 5%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 37mg 12%
Sodium 666mg 28%
Total Carbohydrates 15g 5%
    Dietary Fiber 2g 7%
    Sugars 8g  
Protein 24g  
Vitamin A 78% Vitamin C 70%
Calcium 17% Iron 12%
Vitamin K 34 mcg Potassium 751 mg
Magnesium 102 mg