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Seafood and Vegetables with Rice

Name: Seafood and Vegetables with Rice
Prep time: 25 min
Total time: 25 min
Yield: 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

Prep 25 min
Total 25 min
Ingredientes 12
Porciones 6

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

Ingredientes

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

Instrucciones

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.

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.

Información Nutricional

Porción: 1 Serving

Calorías: 350

Calorías derivadas de la grasa: 25

Grasa total: 3g; 5%

Grasa saturada: 1/2g; 3%

Grasas trans: 0g

Colesterol: 80mg; 27%

Sodio: 1540mg; 64%

Potasio: 520mg; 15%

Carbohidratos totales: 54g; 18%

Fibra dietética: 7g; 28%

Azúcares: 3g

Proteína: 24g

% Valor Diario*:

Vitamina A: 15%; 15%

Vitamina C: 20%; 20%

Calcio: 6%; 6%

Hierro: 8%; 8%

Intercambios:

2 Almidón; 0 Fruta; 1 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 0 Grasa;

Selección de carbohidratos

3 1/2

*Valores diarios basados en una dieta de 2,000 calorías.

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

Seafood and Vegetables with Rice

Ingredientes