Caribbean Pepperpot: August recipe from Chef!

August 11, 2010 at 4:39 pm (Willow Writers)

This is a low calorie delicious meal that is best if prepared a day ahead, then re-heated. If preparing a day ahead, reserve the seafood and add it right before you are ready to eat. If you don’t have barley, rice is a good substitute.

– Chef Haberle

Caribbean Pepperpot
1 pound frozen okra
1 medium-size red pepper
1 medium-sized yellow pepper
1 medium-sized green pepper
1 medium onion
Vegetable cooking spray
2 tablespoons minced jalapeno pepper
5 cloves garlic, minced
2 cups clam juice
2 cups canned no-salt-added chicken broth, undiluted
1 (14 ½-ounce) can no-salt-added whole tomatoes, undrained and coarsely chopped
1 tablespoon dried whole thyme
½ teaspoon freshly ground pepper
3 bay leaves
1 ½ pounds unpeeled medium-sized fresh shrimp
1 ¼ pounds sea scallops
¼ cup minced fresh cilantro
2 teaspoons grated orange rind
3 cups hot cooked barely (cooked without salt or fat)


Cut peppers and onion into ½-inch pieces. Set aside. Spray a stock pot with cooking spray. Place over medium heat until hot. Add pepper pieces, onion pieces, jalapeno pepper, and garlic; sauté 10 minutes or until vegetables are tender. Stir in clam juice, okra and next 5 ingredients. Bring to a boil; cover, reduce heat, and simmer 30 minutes.

Peel and devein shrimp. Add shrimp and scallops to mixture; stir well. Bring to a boil; reduce heat, and cook 5 minutes or until shrimp turns pink and scallops are opaque. Remove and discard bay leaves. Stir in cilantro and orange rind.

Place ½ cup cooked barely in each individual serving bowl. Spoon ½ cups pepperpot over barley in each bowl.

Yield: 6 servings (218 calories per serving).

 Per Serving: PROTEIN 28.8g   FAT 2.7g   (Saturated fat 0.5g)


IRON 3.6mg   SODIUM 388mg   CALCIUM 132mg


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