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Recipe Categories: McClug's HOME PAGEAPPETIZERS BREAD CAKESandPIES CASSEROLES COOKIES CROCKPOT DESSERTS FISHandSEAFOOD FRUIT MEATS PASTA PASTRIES POULTRY RICE SALADandDRESSING SANDWICHES SAUCES SOUPSandSTEWS VEGETABLES

Scallops w/Rice




Source of Recipe


Healthy Meals in Minutes, 1996


Recipe Introduction


Click on the link below to see a color photo of this recipe.



Recipe Link: http://communities.msn.com/recipesfornoncooks/seafood.msnw

List of Ingredients




2-1/4 cups water

1 cup quick-cooking brown rice

1 tablespoon olive oil

1/2 medium red bell pepper, cut into 1-inch pieces (about 1/2 cup)

1/2 medium green bell pepper, cut into 1-inch pieces (about 1/2 cup)

1/2 cup sliced green onions

2 cloves garlic, minced

1 pound bay scallops or 1 pound medium shrimp, shelled and deveined

1 tablespoon all-purpose flour

1 cup coarsely chopped canned no-salt-added tomatoes, liquid reserved

1 tablespoon fresh, chopped or 1 teaspoon dried basil


Recipe



1. In a medium saucepan, combine water and rice. Bring rice mixture to a boil over medium-high heat. Reduce heat to low. Cover and simmer until rice is tender, about 10 minutes.

2. While rice is cooking, in a large nonstick skillet, heat oil over medium-high heat until hot but not smoking. Add bell peppers, green onions, and garlic. Sauté, stirring, until tender, about 3 minutes.

3. On a sheet of waxed paper, combine scallops and flour, toss to coat. Add scallops to skillet; cook, stirring, for 1 minute. Add tomatoes with liquid; cook until thickened, about 4 minutes. Add basil to skillet.

4. Place rice on a platter. Spoon scallop mixture over rice.

Serves 4
Calories 329
Fat 6 g
Cholesterol 37 mg
Sodium 196 mg