One Dish Scallop Meal

Submitted by Dannygirl

"A healthy all-in-one recipe using bay scallops, rice and vegetables. From "Looneyspoons"."

 

• Ready In: 50mins
• Ingredients: 17
• 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.

Reviews

[Gabe Geber]

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.

 

[BeverleeJo]

I won't leave stars because I changed the recipe to fit my family's needs. I didn't use tomato paste, used home canned tomatoes and chicken stock. I also substituted brown rice for white, cooking it a little longer to compensate, then added the scallops. Wasn't sure hubby would like it, but was pleasantly surprised! He was very complimentary and would eat it again! I thought it was great, a wonderful recipe to start from. I am grateful you posted this recipe and plan to put it in my permanent paper file. Keep up the good work!

 

[Dr. Carrie]

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!

 

[laurelsmom]

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.

 

[CountryMama]

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.