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Recipes

Shrimp & Scallop Gumbo
Some gumbos are made rich with sausage and seafood; others are flavorful with chicken, duck and wild fowl. This modern gumbo combo boasts a light broth filled with the sweetness of shrimp and sea scallops and underscored with the heat of minced jalapeqo pepper.
  • 1 cup canned chicken broth diluted with 1 cup water, or 2 cups homemade chicken broth
  • 1 can (14-1/2 ounces) no-salt-added stewed tomatoes
  • 1 medium sweet potato (8 ounces), peeled and cut into 1/2-inch cubes
  • 1 medium red bell pepper, cut into thin strips
  • 1 small onion, cut into thin wedges
  • 2 tablespoons minced fresh jalapeqo pepper
  • 2 tablespoons Worcestershire sauce
  • 2 large garlic cloves, minced
  • 1-1/2 teaspoons oregano
  • 1-1/2 teaspoons rosemary, crumbled
  • 1-1/2 teaspoons thyme
  • 1/2 pound sea scallops
  • 1/2 pound medium shrimp, shelled and deveined
  • 2 cups small broccoli florets
  • 1/4 cup chopped parsley

1. In large saucepan or flameproof casserole, combine diluted chicken broth, tomatoes, sweet potato, bell pepper, onion, half of jalapeqo pepper, Worcestershire sauce, garlic, oregano, rosemary and thyme. Cover and bring to a boil over high heat. Reduce heat to medium-low and simmer 15 minutes to blend flavors.

2. Meanwhile, halve or quarter any large scallops so they are all of uniform size.

3. Add scallops, shrimp, broccoli, and parsley and cook over medium heat until shrimp and broccoli are just cooked, about 3 minutes. Stir in remaining jalapeqo and serve hot.


Nutritional Information
Per serving: 201 calories, 2.3g total fat, 0.5g saturated fat, 0.5g monounsaturated fat, 0.7g polyunsaturated fat, 5.5g dietary fiber, 20g protein, 25g carbohydrate, 87mg cholesterol, 532mg sodium.
Good source of: beta-carotene, iron, selenium, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
50