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Seafood and Vegetables with Rice

  • Prep 25 min
  • Total 25 min
  • Ingredients 12
  • Servings 6

Ingredients

1
package (8 oz) sliced fresh mushrooms (3 cups)
1 3/4
cups reduced-sodium chicken broth
3
plum (Roma) tomatoes, cut into fourths, sliced (1 1/2 cups)
1/2
cup sliced drained roasted red bell peppers (from 7-oz jar)
1/2
lb uncooked peeled deveined small (36 to 45 count) shrimp, thawed if frozen, tail shells removed
1/2
lb cod fillets, cubed
6
oz bay scallops
1/2
cup white wine or reduced-sodium chicken broth
1/2
teaspoon salt
1/4
to 1/2 teaspoon red pepper sauce
2
cups uncooked instant brown rice
1/4
cup chopped fresh cilantro

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
350
Calories from Fat
25
% Daily Value
Total Fat
3g
5%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
80mg
27%
Sodium
1540mg
64%
Potassium
520mg
15%
Total Carbohydrate
54g
18%
Dietary Fiber
7g
28%
Sugars
3g
Protein
24g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
20%
20%
Calcium
6%
6%
Iron
8%
8%
Exchanges:
2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

Roasted red bell peppers are high in nutrients and fat-free, plus they add a lot of great flavor--as they come in a jar, they're very convenient to use.

This succulent seafood, veggies and rice delight is ready in just 25 minutes.

Directions

  • 1 In 3-quart saucepan, heat mushrooms and broth to boiling. Stir in remaining ingredients except rice and cilantro. Heat to boiling. Reduce heat; cover and simmer 5 to 7 minutes or until shrimp are pink and firm.
  • 2 Meanwhile, cook rice as directed on package.
  • 3 Stir cilantro into seafood mixture. Serve in bowls over rice.

This succulent seafood, veggies and rice delight is ready in just 25 minutes.

Rate and Comment

This succulent seafood, veggies and rice delight is ready in just 25 minutes.