Travelers' Pepperpot
75 mins (prep 15, cooking 60)
22 ingredients
4 servings
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.

Categories:  stew , for-1-or-2 , peppers , weeknight , small-appliance , main-dish , shellfish , number-of-servings , equipment , <-4-hours , soups-&-stews , vegetable , time-to-make ,
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Serving Size (99.88 g)
Servings 4
Amount per Serving
Calories 107.8 Calories from Fat 66.78
% Daily Value *
Total Fat 7.42g 45.68%
Saturated Fat 1.07g 21.39%
Trans Fat 0.0g %
Cholesterol 8.87mg 11.83%
Sodium 278.86mg 46.48%
Total Carbohydrate 4.93g 6.58%
Dietary Fiber 0.99 g 15.78%
Sugars 0.05 g %
Protein 5.47g 43.75%
Vitamin A 100.12IU% Vitamin C 0.77mg%
Calcium 36.18mg% Iron 0.84mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
whole wheat couscous, red bell peppers, fresh okra, fat-free, low-sodium chicken broth, fresh tomato, fresh thyme leaves, small bay leaf, fresh shrimp, sea scallops, fresh cilantro, lime zest