Friday, August 31, 2007


Tales from the Scales is having a low fat recipe swap this week and I just have to share one of my favorites. I am a huge Rachel Ray fan and have many of her cookbooks and while some recipes are NOT WW friendly a few are. This is one of my fave...

Dan's Favorite Shrimp and Scallop Creole

1 tsp chili powder
1 tsp cumin
1 tsp hot pepper sauce

black pepper, to taste
1 bay leaf
2 tsp dried thyme
2 stalks of celery, diced
2 garlic cloves, minced
1 med onion, chopped
4 scallion, thinly sliced
1 green pepper, diced
12 lg shrimp, cooked
12-16 lg sea scallops
15 oz canned crushed tomatoes
28 oz canned diced tomatoes
14 oz fat free chicken broth
1 tbsp. extra virgin olive oil
1/2 link of smoked andouille pork sausage, diced

2 c water
1 c brown rice

Boil water, then add rice. Reduce heat to simmer and cook, covered, for 15-20 minutes.

While rice is cooking, heat deep pot over med-high heat. Add sausage and brown for 3-5 minutes. Add celery, onion, and bell pepper. Cook vegetables down for 5 minutes more. Add garlic and give the pot a good shake. Add half the broth, all of the tomatoes, and the seasonings: chili powder and cumin, cayenne pepper sauce, black pepper, bay leaf, and thyme. Reduce heat to low and simmer. Don't forget to remove the bay leaf.

In a non-stick skillet over med-high heat heat the olive oil. Cook half the scallops at a time and cook 2-3 minutes on each side or until scallops begin to caramelize. When all the scallops are done return them to the pan along with the shrimp. Pour the sauce over the seafood and add broth. Scoop seafood creole into bowls and sprinkle with green onions. Scoop 1/2 cup of cooked rice and place in center of bowls. Makes 6 servings!

*Recipe used from Rachel Ray's original 30-minute meals cookbook


  1. I love RR and her recipes. Last Christmas I hosted our family gathering and fed them for 3 days on RR recipes. YUMMO!

  2. I LOVE the low-fat recipe swap idea. And that looks TASTY!


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