Cook Smart for a Healthy Heart, Reader's Digest CanadaMarch 4, 2008
This scallop salad is based on soba'Japanese buckwheat noodles. They are tossed with bean sprouts, bok choy, fresh coriander and an intensely flavoured ginger dressing, then topped with juicy soy-broiled scallops and mushrooms.
Line the broiler pan and a baking sheet with foil. To make the baste, mix together the garlic, oil, soy sauce and sugar. Set aside one-third of the baste in a large mixing bowl. Brush some of the remaining baste over both sides of the mushrooms and place on the broiler pan. Brush the scallops with the rest of the baste and place on the baking sheet.
Bring a large saucepan of water to a boil and cook the soba for about 6 minutes, or according to the package instructions, until just tender. Drain well.
Meanwhile, to make the ginger dressing, add all the dressing ingredients to the baste in the salad bowl and stir until smooth.
Add the drained noodles to the dressing and toss to coat. Add the bok choy, bean sprouts, green onions and coriander, and toss well again. Divide among 4 shallow bowls.
Preheat the broiler. Cook the mushrooms until tender, turning once. Remove from the heat, then broil the scallops until cooked. Slice the mushrooms and scatter over the noodle salad with any cooking juices. Add the scallops and nori and serve.
Per serving: 394 calories, 21 g protein, 21 g total fat, 3 g saturated fat, 22 mg cholesterol, 32 g total carbohydrate, 5 g sugars, 10 g fibre, 757 mg sodium
Buckwheat contains useful amounts of beta carotene and vitamins from the B group. It is low in fat and rich in starchy carbohydrate. It is not related to wheat so can be eaten by those with wheat intolerance.