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Seafood and Vegetables with Rice

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  0 reviews
  • 25 min prep time
  • 25 min total time
  • 12 ingredients
  • 6 servings
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You won’t believe this succulent combo is low in fat! Plus, it’s ready in just 25 minutes.

Ingredients

1
package (8 oz) sliced fresh mushrooms (3 cups)
1 3/4
cups Progresso™ chicken broth (from 32-oz carton)
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 shrimp, thawed if frozen, tails peeled
1/2
lb cod fillets, cubed
6
oz bay scallops
1/2
cup white wine or chicken broth
1/2
teaspoon salt
1/4
to 1/2 teaspoon red pepper sauce
2
cups uncooked parboiled (instant) rice
1/4
cup chopped fresh cilantro

Steps

  • 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. Stir cilantro into seafood mixture. Serve in bowls over rice.
  • 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. Stir cilantro into seafood mixture. Serve in bowls over rice.

Expert Tips

Roasted red bell peppers are nutrient-rich and fat-free. One-half cup contains less than 10 calories.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
Calories from Fat
15
% Daily Value
Total Fat
1 1/2g
2%
Saturated Fat
0g
0%
Trans Fat
0g
0%
Cholesterol
80mg
27%
Sodium
870mg
36%
Total Carbohydrate
36g
12%
Dietary Fiber
2g
6%
Sugars
2g
2%
Protein
21g
21%
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
20%
20%
Calcium
4%
4%
Iron
20%
20%
Exchanges:
2 Starch; 0 Fruit; 0 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
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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