Scallop and Tenderstem Stir-Fry with Ginger and Tamari
Makes 1 serving

INGREDIENTS
160 g Scallops (Weighed raw.)
150 g Tenderstem broccoli
80 g Mushrooms
1 tbsp (15 g) Tamari
A thumb, in matchsticks Fresh ginger
2 cloves, about 6 g Garlic
Half a chilli, sliced Fresh red chilli
30 g Spring onion
1 tsp (4 g) Toasted sesame oil
3 g Rapeseed oil

METHOD
1. Blanch the tenderstem in boiling water for two minutes and drain. Pat the scallops dry.
2. Heat the rapeseed oil in a wok over the highest heat. Sear the scallops for a minute a side until they brown, and lift them out.
3. Add the ginger, garlic and chilli for twenty seconds, then the mushrooms and tenderstem for two minutes. Add the tamari and toss.
4. Return the scallops for thirty seconds, then take it off the heat and add the sesame oil and spring onion.

Contains molluscs, soya and sesame.

RECIPE NOTES
Without rice this is a light dinner at 296 kcal. A 150 g portion of cooked rice takes it to about 490 and is the obvious addition on a hungrier night.
Scallops with the roe on cost the same and weigh more per piece. The roe is denser, at roughly the same calories per gram, so the maths does not change.

Full recipe: https://www.getfuel8.com/recipes/scallop-tenderstem-tamari-stir-fry
