Articles & Recipes

Cantonese Mushroom, Vegetable and Scallop Stir-Fry [Xing Bao Gu Chao Dai Zi] (diabetes-friendly)

June 1, 2018

This saucy Cantonese-style dish from Hong Kong is delicious served over buckwheat or soba noodles.

Ingredients Makes 6 servings

2 tsp cornstarch 10 mL
2 tbsp cold water 30 mL
1⁄2 tsp freshly ground black pepper 2 mL
1⁄2 tsp salt, divided 2 mL
1 lb sea scallops, side muscles trimmed off 500 g
1⁄2 tsp granulated sugar 2 mL
1⁄4 cup ready-to-use no-salt-added chicken broth 60 mL
1 tsp reduced-sodium soy sauce 5 mL
1 tsp vegetable oil 5 mL
1 cup finely chopped red onion 250 mL
3 cloves garlic, minced 3
1 cup diagonally and thinly sliced carrot 250 mL
1 cup diagonally and thinly sliced celery 250 mL
1 cup broccoli florets 250 mL
2 cups sliced king oyster mushrooms (cut lengthwise into 4 pieces each) 500 mL
1 tsp sherry 5 mL
1⁄2 tsp toasted sesame oil 2 mL

Instructions

Prep
  • Preparation time: 20 minutes
  • Cooking time: 15 minutes
  1. In a small bowl, quickly stir together cornstarch and cold water to form a paste.
  2. In another bowl, combine half the cornstarch mixture, black pepper and half the salt. Add scallops and toss to coat.
  3. To the remaining cornstarch mixture, add sugar, the remaining salt, broth and soy sauce.
  4. In a large nonstick skillet, heat vegetable oil over medium heat. Add onion and garlic; cook, stirring, for about 3 minutes or until fragrant. Add scallops and sauce; cook, turning scallops once, for about 2 minutes per side or until lightly browned on both sides. Transfer scallop mixture to a plate and set aside.
  5. In a pot of boiling water, cook carrots for 3 minutes. Add celery and cook for 2 minutes. Add broccoli and cook for 1 minute. Drain vegetables.
  6. In the same skillet, cook mushrooms over medium-high heat, stirring, for 2 minutes. Stir in the drained vegetables. Return scallops to skillet and stir in sherry. Stir in broth mixture and bring to a boil over high heat. Remove from heat and stir in sesame oil.
The traditional version of this dish is light on vegetables, but this more diabetes-friendly version ups the ante with more vegetables for more nutrients and fiber. Nonstick pans require good care to protect the nonstick coating. Buy good-quality, heavy pans and never heat an empty pan. And always use plastic, rubber, silicon or wood utensils; metal tools or those with a sharp edge can cause some of the nonstick coating to scrape off into your food.
King oyster mushrooms, also known as eringii or royal trumpet mushrooms, are widely used in Asian cuisines. They have thick white stems and blunt tan caps, and are packed with flavor. If they’re not available, substitute shiitake or chanterelle mushrooms. White button mushrooms are another option, although they may take longer to cook and will not add as much flavor.

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