This quick, nutrient-packed meal combines lean protein, high-fiber vegetables, and heart-healthy oil. With low sodium and controlled portion of whole grain carb, it helps manage blood sugar and support cholesterol health, perfect for a healthy, and balanced dinner. 這道快速營養的餐點融合了低脂蛋白, 高纖維蔬菜和有益心臟健康的油脂。低鈉配方，並加上少量的全穀物碳水, 有助於控制血糖和膽固醇水平, 是健康均衡晚餐的理想選擇。
Spicy Garlic Scallops with Colorful Bell Peppers 香辣蒜蓉扇貝炒五彩甜椒
Ingredients (2 servings):
1 cup wild-caught frozen scallops
1 tbs avocado oil
2 cloves garlic, sliced
1/2 cup red bell pepper, chopped
1/2 cup yellow bell pepper, chopped
1/2 cup green bell pepper, chopped
1/2 cup onion, sliced
1 cup shiitake mushrooms, sliced
Water, for boiling
Sauce:
1 tbs low-sodium soy sauce
1 tsp chili flakes
2 tbs water
Serve with:
1 cup cooked barley (about 1/2 cup uncooked)
Directions:
1. Cook barley according to package instructions. Set aside.
2. Heat avocado oil in a pan over medium heat. Add garlic and onion and sauté 30 seconds until fragrant.
3. Add scallops and cook 2–3 minutes per side until lightly golden. Remove from pan.
4. In the same pan, add bell peppers and mushrooms. Stir-fry 3–4 minutes until slightly tender.
5. Mix sauce ingredients in a small bowl. Pour over vegetables, stirring to coat.
6. Return scallops to the pan, toss with vegetables and sauce for 1–2 minutes.
7. Serve scallops and vegetables over cooked barley.
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食材 (2人份):
1 杯野生冷凍扇貝
1 大匙牛油果油
2 瓣蒜, 切片
1/2 杯紅甜椒, 切碎
1/2 杯黃甜椒, 切碎
1/2 杯青甜椒, 切碎
1/2 杯洋蔥, 切片
1 杯香菇, 切片
水, 用於煮沸
醬汁：
1 大匙低鈉醬油
1 茶匙辣椒碎
2 大匙水
配菜：
1 杯煮熟的薏米 (約 1/2 杯生薏米)
做法：
1. 按照包裝說明煮熟薏米, 備用。
2. 平底鍋中火加熱牛油果油。加入蒜末洋蔥碎, 翻炒30秒至香味散發。
3. 加入扇貝, 每面煎2-3分鐘, 至表面呈金黃色, 取出備用。
4. 在同一個鍋中, 加入甜椒和香菇, 翻炒3-4分鐘至略微變軟。
5. 將醬汁材料混合在一個小碗中。淋在蔬菜上, 攪拌均勻。
6. 將扇貝放回鍋中, 與蔬菜和醬汁翻炒 1-2 分鐘。
7. 將扇貝和蔬菜盛在煮熟的薏米上即可享用。