Swashbuckler's Scallops Recipe

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Ingredients:

Serving

1 tbsp butter
2 cloves garlic, minced
1/2 red bell pepper, diced
1 habanero pepper, seeded and minced (2-4 if you're a pirate)
1 (20 oz) can pineapple chunks
1 lb bay scallop
1/2 lime , juice of
1/2 tsp salt
1/4 tsp pepper
1 tsp coconut extract
1/2 cup captain morgans's spiced rum
1 tbsp cornstarch
3 tbsp water
hot steamed rice

Directions:

Heat butter in a large skillet and add garlic; cook until fragrant.
Add red bell peppers and habanero chiles, and cook, stirring, about 3 minutes.
Pour (drained) pineapple chunks into the pan, and add the scallops, the juice of 1/2 a lime, and the salt and pepper; cook, stirring for 4 minutes.
Add coconut extract and Captain Morgan's spiced rum to the pan (pour slowly, especially if you work with a gas stove, be prepared for it to accidentally flame; if it does, cover the pan to extinguish); cook 1-2 minutes to blend flavors.
Mix cornstarch with water in a small dish, add to pan and stir well; cook just until mixture has thickened.
Serve over hot steamed rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	181.8 Kcal (761 kJ)
Calories from fat	46.75 Kcal
		% Daily Value*
Total Fat	5.19g	8%
Cholesterol	54.12mg	18%
Sodium	1048.77mg	44%
Potassium	398.51mg	8%
Total Carbs	10.87g	4%
Sugars	1.73g	7%
Dietary Fiber	0.59g	2%
Protein	24.1g	48%
Vitamin C	18.3mg	31%
Vitamin A	0.4mg	14%
Iron	7.6mg	42%
Calcium	21.5mg	2%

Amount Per 100 g
Calories	108.45 Kcal (454 kJ)
Calories from fat	27.89 Kcal
		% Daily Value*
Total Fat	3.1g	8%
Cholesterol	32.28mg	18%
Sodium	625.64mg	44%
Potassium	237.73mg	8%
Total Carbs	6.49g	4%
Sugars	1.03g	7%
Dietary Fiber	0.35g	2%
Protein	14.38g	48%
Vitamin C	10.9mg	31%
Vitamin A	0.2mg	14%
Iron	4.5mg	42%
Calcium	12.8mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4

Points
5

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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