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Seafood and Vegetables with Rice

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By Betty Crocker Kitchens
Updated Mar 13, 2010
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You won’t believe this succulent combo is low in fat! Plus, it’s ready in just 25 minutes.

Seafood and Vegetables with Rice

  • Prep Time 25 min
  • Total 25 min
  • Servings 6
  • Ingredients 12
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Ingredients

  • 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
Make With
Progresso Broth

Instructions

  • Step 
    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.
  • Step 
    2
    Meanwhile, cook rice as directed on package. Stir cilantro into seafood mixture. Serve in bowls over rice.

Nutrition

240 Calories
1 1/2g Total Fat
21g Protein
36g Total Carbohydrate
2g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
240
Calories from Fat
15
Total Fat
1 1/2g
2%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
80mg
27%
Sodium
870mg
36%
Potassium
520mg
15%
Total Carbohydrate
36g
12%
Dietary Fiber
2g
6%
Sugars
2g
Protein
21g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
20%
20%
Calcium
4%
4%
Iron
20%
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 Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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