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Seafood and Vegetables with Rice

Seafood and Vegetables with Rice

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

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  • PREP TIME 25 Min
  • TOTAL TIME 25 Min
  • SERVINGS 6

 

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.
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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 240
    • (Calories from Fat 15),
  • Total Fat 1 1/2g
    • (Saturated Fat 0g,
    • Trans Fat 0g),
  • Cholesterol 80mg;
  • Sodium 870mg;
  • Total Carbohydrate 36g
    • (Dietary Fiber 2g,
    • Sugars 2g),
  • Protein 21g;
Percent 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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