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
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
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Make With
Progresso Broth
Instructions
-
Step1In 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.
-
Step2Meanwhile, 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 1/2Tips from the Betty Crocker Kitchens
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