Scallop, Pepper & Sweet Potato Skillet
A classic Creole gumbo begins with a roux, a cooked flour and butter mixture. In addition to other ingredients, gumbo frequently includes okra. This dish, also with okra, is much lower in fat than a traditional gumbo, but just as delicious. Serve a simple salad as an accompaniment and, for dessert, try coffee-flavored frozen yogurt sprinkled with crushed praline.
  • 2 teaspoons olive oil
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 1 large red bell pepper, diced
  • 1 large green bell pepper, diced
  • 1 medium sweet potato (8 ounces), peeled and cut into 2-inch chunks
  • 2/3 cup rice
  • 1-1/2 cups water
  • 1 can (14-1/2 ounces) no-salt-added stewed tomatoes, chopped with their juice
  • 1 package (10 ounces) frozen okra, thawed
  • 1/2 teaspoon salt
  • 1/2 teaspoon oregano
  • 1 pound sea scallops, halved crosswise if large

1. In large nonstick skillet, heat oil over medium heat. Add onion and garlic, and cook, stirring frequently, until softened, about 7 minutes.

2. Stir in red and green bell peppers and sweet potato, and cook until peppers are softened, about 5 minutes.

3. Stir in rice and water, bring to a boil, reduce to a simmer, cover and cook 15 minutes.

4. Stir in stewed tomatoes and their juice, okra, salt and oregano; cover and cook until rice is almost tender, about 7 minutes.

5. Place scallops on top of rice mixture, cover and cook just until scallops are cooked through, about 5 minutes.

Nutritional Information
Per serving: 364 calories, 3.9g total fat, 0.5g saturated fat, 1.8g monounsaturated fat, 0.7g polyunsaturated fat, 7.8g dietary fiber, 25g protein, 58g carbohydrate, 37mg cholesterol, 486mg sodium.
Good source of: beta-carotene, fiber, potassium, vitamin B12, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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