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Monday, October 12 2015

1    10 ounce package  frozen long grain white rice with vegetables (peas, corn and carrots)
1    tablespoon   cooking oil
1/2   pound   fresh sea scallops, (halve large scallops)
1/2   pound   cooked, peeled, deveined shrimp
4      plum tomatoes, coarsely chopped
1/2 - 1    teaspoon   ground turmeric
    Ground black pepper
    Chopped fresh parsley (optional)
Prepare rice according to microwave package directions.
Meanwhile, in large skillet heat cooking oil over medium heat. Add scallops to hot oil in skillet; cook 3 minutes or until scallops are opaque. Add shrimp and tomatoes; heat through.
Transfer rice to bowl; stir in turmeric. Spoon seafood-tomato mixture over rice; lightly toss. Season to taste with salt and pepper. Sprinkle fresh parsley. Serves 4.

Per Serving: cal. (kcal) 229, Fat, total (g) 5, chol. (mg) 129, sat. fat (g) 1, carb. (g) 22, Monounsaturated fat (g) 1, Polyunsaturated fat (g) 3, fiber (g) 2, sugar (g) 3, pro. (g) 24, vit. A (IU) 1117.58, vit. C (mg) 14.76, Thiamin (mg) 0.06, Riboflavin (mg) 0.07, Niacin (mg) 2.57, Pyridoxine (Vit. B6) (mg) 0.22, Folate (µg) 24.19, Cobalamin (Vit. B12) (µg) 1.77, sodium (mg) 374, Potassium (mg) 490, calcium (mg) 50.48, iron (mg) 2.34, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:01 am   |  Permalink   |  0 Comments  |  Email

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