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Seafood and Vegetables with Rice

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  • Prep 25 min
  • Total 25 min
  • Ingredientes 12
  • Porciones 6
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This succulent seafood, veggies and rice delight is ready in just 25 minutes.
por Qué Rica Vida Cocina
Actualizada Sep 20, 2016
  • Guardar
  • Comparte
  • Mantener la pantalla

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.

Consejos de expertos

  • consejo 1
    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

350 Calorías, 3g Grasa total, 24g Proteína, 54g Carbohidratos totales, 3g Azúcares

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.

Más acerca de esta receta

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