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Creole-Style Scallops Over Rice

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Creole-Style Scallops Over Rice Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
437
Calories from Fat
54
% Daily Value
Total Fat
6g
9%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
36mg
12%
Sodium
573mg
24%
Total Carbohydrates
69g
23%
Dietary Fiber
7g
28%
Sugars
11g
Protein
27g
Calcium
37mg
4%

Number of servings: 4

Calories per serving: 437

Preparation time: 30 min

Total time: 45 min

Ingredients

Nonstick cooking spray

1 tbsp olive oil

4 garlic cloves, minced

1 cup chopped onion

1 cup chopped green bell pepper

2 cups diced zucchini

2 (14 12-oz) cans diced tomatoes, no salt added

Dash cayenne pepper

14 tsp thyme

1 tsp onion powder

12 tsp salt

1 12 tbsp cornstarch

2 tbsp water

1 lb small scallops

1 14 cups brown rice, cooked according to directions without salt or fat

14 cup chopped fresh parsley

Directions

1. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add olive oil. When oil is hot, add garlic, onion, and bell pepper. Sauté 2 minutes.

2. Add zucchini, tomatoes, cayenne pepper, thyme, onion powder, and salt. Bring to a boil. Cover. Reduce heat to simmer and cook 15 minutes.

3. In a small bowl, mix the cornstarch and water and add to the skillet. Add scallops. Stir and cook 3 to 5 minutes until thickened and scallops are opaque in color.

4. Serve over hot rice and top with parsley.

Makes 4 servings.

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