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

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Prep 25 min
Total 25 min
Ingredients 12
Servings 6

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

by Qué Rica Vida Cocina

Updated Sep 20, 2016

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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

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

tip 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.

Nutrition Information

350 Calories, 3g Total Fat, 24g Protein, 54g Total Carbohydrate, 3g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 350

Calories from Fat: 25

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.