Seafood and Vegetables with Rice

You won’t believe this succulent combo is low in fat! Plus, it’s ready in just 25 minutes.

  • prep time 25 min
  • total time 25 min
  • ingredients 12
  • servings 6

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
  • 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.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

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