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Seafood and Vegetables with Rice

seafood and vegetables with rice Entree
Seafood and Vegetables with Rice
  • Prep 25 min
  • Total 25 min
  • Ingredients 12
  • Servings 6

This succulent seafood, veggies and rice delight is ready in just 25 minutes. MORE + LESS -

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

Directions

Hide Images
  • 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.

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.

Nutrition Information

Nutrition Facts

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.
More About This Recipe
  • This succulent seafood, veggies and rice delight is ready in just 25 minutes.

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