Scallop Stew Adventure

I've never made this before, and I did not read any recipes...

I had 1lb of frozen scallops that I thawed and considered grilling them.  However, I also needed some lunch food for the upcoming work week.

Here's the starting materials:  Asparagus, Onion, Garlic, Tomato, Golden Beet, Red Potato, Brussel Sprouts, Coconut Milk, Scallops.

Clean and chop (and peel) the asparagus and beet.

Put the potato, 1/2 of the vidalia onion, and 4 cloves of garlic in the food chopper thing.

Lucy came in to help out.










Dice the tomato and brussel sprouts.

Add spices - in this case, kelp w/cayenne, red pepper flakes, and black pepper.

Put it all in the crock pot with 2 cans of coconut milk.  Add about 1/2 can of water.

Stir it up, set the slow cooker on Low, and wait ~4-5 hours.

Here's the breakdown of this meal according to Nutrition Data dot Com.   (I'm assuming that this makes 3 bowls).

Calories:   1027
Fat:           77g  (63%)    - 66g saturated fat - yay!
Protein:     47g  (17%)
Carb:         50g  (20%)


Omega 6:3 ratio ~1.7 : 1   (pretty good)
Omega 3:    627mg
Omega 6:  1061mg

Vitamins

Amounts Per Selected Serving

%DV

Vitamin A

2468

IU

49%

Vitamin C

42.4

mg

71%

Vitamin D

~

~

Vitamin E (Alpha Tocopherol)

~5.3

mg

~27%

Vitamin K

~96.4

mcg

~121%

Thiamin

0.6

mg

43%

Riboflavin

0.4

mg

24%

Niacin

7.8

mg

39%

Vitamin B6

0.7

mg

35%

Folate

401

mcg

100%

Vitamin B12

1.8

mcg

30%

Pantothenic Acid

~1.5

mg

~15%

Choline

~210

mg

Betaine

~33.5

mg

Minerals

Amounts Per Selected Serving

%DV

Calcium

287

mg

29%

Iron

12.3

mg

68%

Magnesium

257

mg

64%

Phosphorus

986

mg

99%

Potassium

2610

mg

75%

Sodium

490

mg

20%

Zinc

8.0

mg

53%

Copper

1.8

mg

88%

Manganese

~3.5

mg

~176%

Selenium

71.0

mcg

101%

Fluoride

~39.8

mcg

Also note, the Kelp added about 3mg of Iodine