No current photos.
| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (392g) Recipe makes 4 servings The following items or measurements are not included below: low-fat chicken broth |
||
| Calories 351 | ||
| Calories from Fat 15 | (4%) | |
| Amount Per Serving | %DV | |
| Total Fat 1.8g | 2% | |
| Saturated Fat 0.3g | 1% | |
| Monounsaturated Fat 0.4g | ||
| Polyunsaturated Fat 0.7g | ||
| Trans Fat 0.0g | ||
| Cholesterol 28mg | 9% | |
| Sodium 356mg | 14% | |
| Potassium 951mg | 27% | |
| Total Carbohydrate 62.6g | 20% | |
| Dietary Fiber 4.8g | 19% | |
| Sugars 7.3g | ||
| Protein 21.1g | 42% | |
One Dish Scallop Meal
By: Dannygirl
Mar 25, 2003
A healthy all-in-one recipe using bay scallops, rice and vegetables. From "Looneyspoons".
SERVES 4
Ingredients
- 1 cup chopped onion
- 1 cup chopped celery
- 1 cup chopped green pepper
- 2 cloves garlic, minced
- 2 1/2 cups low-fat chicken broth
- 1 (19 ounce) can tomatoes, undrained,cut up
- 1 tablespoon tomato paste
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon ground thyme
- 1 teaspoon dried basil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 teaspoon crushed red pepper flakes (or more, to taste)
- 1 1/4 cups uncooked long grain white rice
- 1/4 cup chopped fresh parsley (or 1 T. dried)
- 3/4 lb bay scallop
Directions
1
In a large saucepan, combine onions, celery, green pepper, garlic, and 1/4 cup of the chicken broth.2
Saute vegetables over medium-high heat for about 5 minutes, until softened.3
Add remaining chicken broth, tomatoes, tomato paste and seasonings.4
Bring to a boil.5
Add rice.6
Reduce heat to low.7
Cover.8
Simmer, stirring occasionally, for 20 minutes, or until rice is almost tender.9
Add parsley and scallops.10
Cover and cook for 5-6 minutes, until scallops are tender and opaque.11
Stir well and serve.
Questions about this recipe?
Spot an error in this recipe?
is this recipe not exactly what you are looking for?
Try other One Dish Scallop Meal recipes
Browse similar recipes by category
- Course > Main Dish > One-Dish Meal
- Main Ingredient > Seafood > Shellfish > Scallops
- Main Ingredient > Pasta, Rice & Grains > Rice > White rice
- Preparation > Time to Make > < 60 mins
- Preparation > Equipment > Stove Top
- Preparation > Presentation > Served Hot
Featured Reviews for This Recipe
From: Dr. Carrie
On Jan 19, 2008
This was great; so flavorful and hardly any fat. I omitted the celery and green peppers but it was fantastic. Easy to make, made a ton of food. I could see this being really tasty with chicken as well (my husband's not a huge scallop fan but he enjoyed it). Has a real southwest-y flavor, with all the chili powder and cumin. Will definitely make again!
From: laurelsmom
On May 2, 2006
My husband and I have opposite tastes when it comes to foods and we both agreed that this one was fantastic...and even better was low fat. The baby loved it too.
From: CountryMama
On Mar 10, 2006
This is a fabulous, easy, guilt-free recipe - I make it just about every time I buy scallops since it uses ingredients I always have on hand. Don't be afraid of the number of ingredients since a lot of them are just spices, and it really does taste better with the fresh parsley, although I often leave it out. One recommendation: if you grind your own cumin seeds, don't use the full amount called for since it can be a little overpowering.
From: Gabe Geber
On Sep 29, 2003
I didn't have any tomato paste and I was a little too generous with the red pepper flakes but still tasted great and I'll make it again.
Sister Sites: Food Network | HGTV | HGTVPro | DIY | Fine Living | Great American Country | FrontDoor.com Real Estate | Ecologue
Comparison Shop for Kitchen Appliances & Utensils at Shopzilla & BizRate
UpMyStreet and uSwitch.com provide UK comparison services for Energy, Home Phone, Broadband, Credit Cards, Loans, Mobile Phones and Car Insurance
© 2008 Scripps Networks, Inc. All rights reserved