|Vegetable oil||2 Tablespoon|
|Yellow onion||1 Medium, finely chopped|
|Sweet green pepper||1 Medium, cored, seeded, and finely chopped|
|Garlic||3 Clove (15 gm), minced|
|Dried basil||1⁄4 Teaspoon, crumbled|
|Dried thyme||1⁄4 Teaspoon, crumbled|
|Black pepper||1⁄4 Teaspoon|
|Ground red cayenne pepper||1⁄8 Teaspoon|
|Canned crushed tomatoes||1 1⁄2 Cup (24 tbs)|
|Frozen country style rice||20 Ounce, thawed (Two 10 Ounce Packages)|
|Frozen corn kernels||10 Ounce, thawed and drained (1 Package)|
|Medium shrimp/Scallops / crabmeat, picked over to remove bits of shell and||1 Pound, shelled and deveined|
ln an ungreased 2-quart microwave-safe casserole, mix the oil, onion, green pepper, and garlic.
Cover with wax paper and microwave on High until the onion is glassy 4 to 5 minutes stirring once midway.
Mix in the basil, thyme, salt, black pepper, red pepper, and tomatoes, cover with the casserole lid, and microwave on High for 5 minutes, stirring once midway.
Meanwhile, arrange the rice, corn, and shrimp in an ungreased 11" x 9" x 2" microwave-safe baking dish.
Spoon the casserole mixture evenly on top.
Cover with microwave-safe plastic food wrap and vent by turning back one corner Microwave on High for 5 minutes; at the midway point, give the dish a half-turn.
Let the baking dish stand, covered, in the turned-off micro wave oven for 5 minutes.
Serving size: Complete recipe
Calories 3416 Calories from Fat 418
% Daily Value*
Total Fat 47 g72.8%
Saturated Fat 7.1 g35.4%
Trans Fat 0 g
Cholesterol 689.4 mg229.8%
Sodium 1709.9 mg71.2%
Total Carbohydrates 583 g194.3%
Dietary Fiber 28.1 g112.3%
Sugars 15.7 g
Protein 152 g304.6%
Vitamin A 165.3% Vitamin C 353%
Calcium 63% Iron 137.5%
*Based on a 2000 Calorie diet