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.

Prep Time

25

Minutes

Total Time

25

Minutes

Makes

6

servings

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.
Makes 6 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Kitchen Tip
Roasted red bell peppers are nutrient-rich and fat-free. One-half cup contains less than 10 calories.

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*:
    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.