It’s a challenge we all face: We want to eat healthy, but don’t have the time to prepare complicated meals. When I appeared on Albany’s Weekend Today I demonstrated my flavorful six-minute Malaysian soup. It is easy to make and rich with nutrients. It’s also good for the planet because it uses sustainable ingredients. If you love the taste of this soup, find more recipes in this Back to Basics cookbook. It features recipes from some of Malaysia’s top chefs. Proceeds from this book support the Malaysian Palm Oil Wildlife Conservation Fund.

Ingredients

6 scallops. Look for the Marine Stewardship Council certification. This signifies the seafood was caught using sustainable practices.

Palm oil, for sautéing. Choose Malaysian palm oil, as it is sustainably grown and produced.

3 garlic cloves, minced

2 stalks lemongrass, bruised and chopped

¾-inch piece of fresh ginger root, grated or finely chopped

2 shallots, diced

½ green mango, julienned

2 tsp fish sauce, to taste

2 cups chicken stock

Asian noodles, to taste

Fresh cilantro

Directions

Heat pan and add Malaysian certified sustainable palm oil. Sear scallops on both sides, then remove from pan. Sauté the garlic, lemongrass, ginger, shallots and mango for two to three minutes. Sautéing releases the exotic flavors. Add the chicken stock, and return the scallops to the pan to let them finish cooking in the soup. Add fish sauce, to taste, and noodles. Top with freshly chopped cilantro.

In addition to being flavorful and good for the environment, this soup is extremely healthy. Ginger, lemongrass and garlic have antimicrobial properties. Malaysian red palm oil is an abundant source of vitamin E tocotrienols and beta carotene. Palm oil is also naturally trans fat free and heat stable. Unlike some other oils, it won’t form toxic chemicals at the high cooking temperatures needed for this quickly prepared soup. Cilantro helps remove heavy metals from the blood. Scallops are rich in protein and magnesium. I used Asian-inspired noodles which were rich in fiber.

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