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Prep Time: 15 Minutes Cook Time: 60 Minutes |
Ready In: 75 Minutes Servings: 8 |
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Shrimp and scallops join the traditional pepperpot ingredients, bell peppers, onion, okra, and garlic, yielding a lower fat version of the stew which can be cooked in a fondue pot in a hotel room and served over cooked barley, orzo, rice, couscous, or even coo-coo. To speed up the preparation buy just the amount of pre-chopped vegetables you need at a local salad bar; any color combination of bell peppers works well in this stew. Purchase fresh or frozen shrimp and scallops by the piece at the seafood counter of the local market. Use couscous, groats, coo-coo, or even quinoa. Cook it all in your hotel room for a healthy filling meal. Ingredients:
1 1/2 cups whole wheat couscous |
1 tablespoon olive oil (or butter) |
1/2 cup yellow onion, chopped in 1/2 inch pieces |
1 -2 garlic clove, minced |
2 cups red bell peppers, chopped (in 1/2 inch pieces) |
4 ounces fresh okra, trimmed and cut in 1/2 inch pieces |
1/2 fresh jalapeno chilie, diced |
1 cup fat-free low-sodium chicken broth, divided |
1/2 cup clam broth |
1 cup fresh tomato, chopped |
1 1/2 teaspoons fresh thyme leaves (or 3/4 teaspoon dried thyme) |
1 small bay leaf |
1 1/2 teaspoons ground black pepper |
1/2 lb fresh shrimp, shelled, deveined |
1/4-1/2 lb sea scallops |
1 tablespoon fresh cilantro, minced |
1 teaspoon orange zest or 1 teaspoon lemon zest or 1 teaspoon lime zest, grated |
1/2 loaf artisan bread or 1/2 loaf whole wheat baguette |
Directions:
1. Put dry couscous in a 1 quart container.
2. In a large (3 quart) stainless steel electric fondue pot heat 3/4 - 1 cup water (or chicken broth if you have more than you need for the stew) to boiling. Unplug the fondue pot and pour the boiling water over the couscous; stir to moisten all the couscous. Cover the bowl with a plate or towel. Set aside.
3. Plug in the fondue pot again and heat the oil or butter on medium. Saute fresh okra until browned. (If using frozen okra, add it later with the shrimp.) Add onion, garlic, jalapeno, and bell peppers and cook stirring for 15-20 minutes, adding a little water if necessary to prevent sticking.
4. Stir in tomatoes, clam and chicken broth, bay leaf, thyme, and ground black pepper to taste.
5. Reduce heat and cook on slow simmer for 20 minutes, or until veggies are softened. Add more chicken broth or water if the liquid boils away too quickly.
6. Add shrimp, scallops, and frozen okra if using, bring to a boil, then reduce heat and cook until shrimp turn pink and scallops are opaque.
7. Uncover the couscous (which has now absorbed the water), fluff with a fork, and place about 1/2 cup couscous in each of two or three bowls or plates.
8. Unplug the fondue pot, remove the bay leaf then ladle the pepperpot stew over the couscous equally distributing shrimp and scallops in the bowls or plates, top with cilantro and grated citrus rind.
9. Serve warm with crusty chunks of whole wheat artisan bread or baguette to soak up the juices if desired.
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