Herbed Seafood Stir Fry

Herbed Seafood Stir Fry
Serve with brown rice if desired

Serves 4

• 2 tablespoons olive oil
• 1 pound medium shrimp, peeled and deveined, or sea scallops
• 1/3 pound (1 1/2 cups) sugar snap peas or snow peas
• 2 tablespoons water
• 6 ounces fresh spinach or watercress

Sauce
• 1/4 cup low sodium soy sauce
• 2 1/2 to 3 tablespoons fresh lemon juice
• 1 1/2 tablespoons minced garlic
• 1 1/2 tablespoons sugar
• 1 1/2 tablespoons chopped fresh basil leaves
• 1 1/2 tablespoons chopped fresh cilantro leaves

For Sauce: In a small bowl, combine the soy sauce, lemon juice, garlic, and sugar. Stir until the sugar dissolves. Add the basil and cilantro. Set aside.

Heat a wok or large skillet over high heat. Add 2 tablespoons of the oil and heat for 30 seconds. Add the seafood and stir-fry until cooked through, 3 to 4 minutes. Transfer to a plate. Wipe out the pan. Reduce heat to medium-high, add the remaining oil, and heat for 30 seconds. Add the peas and water. Cover partially and cook, stirring occasionally, until bright green, about 1 minute. Add the spinach or watercress and the lemon sauce mixture. When it starts to bubble, add the seafood. Stir-fry until warmed through, about 1 minute. Serve immediately over the rice.

COOKS NOTE: Chicken or tofu can be subbed for the seafood, and you can use asparagus instead of snow or sugar snap peas.

Per Serving : 241 Calories; 9g Fat (33.4% calories from fat); 1g Saturated Fat; 26g Protein; 13g Carbohydrate; 2g Dietary Fiber; 173mg Cholesterol; 805mg Sodium. Exchanges: 3 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates.