Seafood Jambalaya

By bakers_delight85

Ingredients

• 12 ounces bay scallops or sea scallops
• 6 ounces peeled large shrimp, thawed if frozen
• 1 Tbsp. olive oil
• 1 medium green bell pepper, cut into 1/2-inch pieces
• 1 cup fresh or frozen cut okra, cut into 1/2-inch slices if fresh, thawed and drained if frozen
• 1/2 cup chopped onion
• 1/2 cup thinly sliced carrot
• 4 medium garlic cloves, minced
• 2 tsp. seafood seasoning blend or no-salt added Cajun seasoning
• 1 3/4 cups fat-free, no-salt-added beef broth
• 1 1/2 cups uncooked quick-cooking brown rice
• 14.5 ounce can no-salt-added stewed tomatoes, undrained
• 1/4 tsp. red hot pepper sauce
• 1/4 cup snipped fresh parsley

Details

Servings 4

Preparation

Step 1

Rinse the scallops and shrimp. Pat dry with paper towels. If using sea scallops, cut into fourths. Set aside.
Heat a large saucepan over medium heat. Pour the oil into the saucepan and swirl to coat the bottom. Cook the bell pepper, okra, onion, carrot and garlic for 5 minutes, stirring occasionally. Stir in the seasoning blend. Cook for 30 seconds.
Stir in the broth and rice. Bring to a boil over medium heat. Reduce the heat and simmer, covered, for 5 minutes.
Stir in the undrained tomatoes. Increase the heat to medium-high and return to a simmer.
Stir in the scallops, shrimp and hot pepper sauce. Cook, uncovered, for 3 to 4 minutes, or until the scallops and shrimp are opaque and the vegetables are tender, stirring occasionally.
To serve, transfer to bowls. Sprinkle with the parsley.
Per serving: 350 calories, 6g fat, 93mg cholesterol, 523mg sodium, 44g carb, 6g fiber, 30g protein