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Japanese-inspired Scallop Noodle Bowl
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5:30 Challenge / 5 ingredients / 30 minutes
It was a welcome surprise to hear from Suzan Sherburn of Atlanta. Sherburn, a busy working mom, has always sent in unexpected but tasty meals. I love that she incorporates healthful elements while staying family-friendly.
Sherburn writes: “It’s been awhile since I’ve made anything worthy of the '5:30 Challenge,’ but last night’s meal inspired me to send this recipe in. I recently bought scallops instead of my standards, salmon and tilapia. I also had a package of soba noodles that I bought on a whim at Trader Joe’s months ago and had still not tried. With two ingredients down, I realized that I could use a bag of coleslaw to create a stir-fry to make noodle bowls, and added garlic and soy sauce for flavor.”
I hadn’t yet introduced my kids to soba (buckwheat) noodles, but was thrilled when they devoured them. I substituted a stir-fry sauce for the soy, which I thought might be too salty for my taste, but soy or teriyaki sauces would also work. Add a little at a time to moisten the dish but not overpower it.
Sherburn used Trader Joe’s organic green tea pasta, which she thought gave the dish extra Japanese flavor. She also used Trader Joe’s mango-chili vinegar as a marinade for the cucumbers. If using soy sauce, start with a couple of tablespoons and add more as needed using a little water if necessary to moisten if it gets too salty.
She used a separate skillet for cooking the scallops, but in an effort to lessen cleanup, I browned them first and then used the same skillet for the veggies. -- Jeanne Besser
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
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1 (8-ounce) package soba noodles
1 pound scallops, patted dry
3 cloves garlic, minced
1 (8-ounce) bag coleslaw mix (red and green cabbage and carrots)
1/4 to 1/2 cup stir-fry sauce, teriyaki or soy sauce
Instructions:
Prepare noodles according to package directions.
Meanwhile, season scallops with salt and pepper. In a large, lightly oiled skillet over medium-high heat, sear scallops on both sides until browned and tops begin to crack, about 3 to 4 minutes per side. Remove to a plate and cover with foil to keep warm. In the same skillet, sauté garlic until softened, adding a little more oil if necessary. Add the cabbage mix and 1/4 cup stir-fry sauce and sauté until cabbage and carrots are softened. Add additional sauce as needed. Add the drained noodles to the veggies and heat through. Push mixture to a side and return the scallops briefly to the pan to rewarm. Mound the noodles-veggie mix in bowls and top with scallops. Add more sauce, if needed.
Meanwhile, season scallops with salt and pepper. In a large, lightly oiled skillet over medium-high heat, sear scallops on both sides until browned and tops begin to crack, about 3 to 4 minutes per side. Remove to a plate and cover with foil to keep warm. In the same skillet, sauté garlic until softened, adding a little more oil if necessary. Add the cabbage mix and 1/4 cup stir-fry sauce and sauté until cabbage and carrots are softened. Add additional sauce as needed. Add the drained noodles to the veggies and heat through. Push mixture to a side and return the scallops briefly to the pan to rewarm. Mound the noodles-veggie mix in bowls and top with scallops. Add more sauce, if needed.
Notes:
To make the meal: marinated thin-sliced cucumbers
Nutrition:
Per serving: 353 calories (percent of calories from fat, 12), 29 grams protein, 52 grams carbohydrates, 2 grams fiber, 5 grams fat (trace saturated), no cholesterol, 1,332 milligrams sodium.
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