Skillet Rice with Shrimp

From EatingWell: May/June 1996 — Subscribe Now!

This one-skillet supper is ready to serve in just 40 minutes--perfect for hurried weeknights.

4 servings, 1 3/4 cups each

Active Time: 20 minutes

Total Time: 40 minutes

Nutrition Profile

Low saturated fat | Heart healthy | High potassium | View Complete Nutrition Guidelines»

Ingredients

1 tablespoon extra-virgin olive oil
1 onion, chopped
1 green pepper, chopped
2 cloves garlic, finely chopped
1 cup uncooked rice
1 14-ounce can tomatoes
1 14-ounce can reduced-sodium chicken broth
1 tablespoon Worcestershire sauce
1 teaspoon dried thyme leaves
1/2 teaspoon salt
1 pound large frozen peeled cooked shrimp, thawed
1 cup frozen peas, thawed
1/4 cup chopped fresh parsley
Freshly ground pepper to taste
Hot sauce, (optional)

Preparation

Heat oil in a large nonstick skillet over medium heat. Add onions, bell pepper and garlic; cook, stirring with a wooden spoon, until the onions are soft, 3 to 5 minutes. Add rice to the skillet and cook, stirring constantly, for 1 minute.
Stir in tomatoes and their juices, broth, Worcestershire sauce, thyme and salt. Once the mixture begins to bubble and simmer, reduce the heat to low and cover the pan. Cook until the rice is tender and most of the liquid has been absorbed, about 20 minutes.
Gently stir in shrimp, peas and parsley. Cover and cook until the shrimp are heated through, 3 to 5 minutes. Season with salt and pepper before serving. Pass your favorite hot sauce alongside.

Nutrition

Per serving: 429 calories; 6 g fat (1 g sat, 3 g mono); 174 mg cholesterol; 60 g carbohydrates; 32 g protein; 5 g fiber; 734 mg sodium; 670 mg potassium.

Nutrition Bonus: Vitamin C (85% daily value), Selenium (79% dv), Folate (46% dv), Iron (41% dv), Vitamin A (30% dv), Magnesium (22% dv), Potassium (19% dv), Zinc (16% dv).

3 1/2 Carbohydrate Serving

Exchanges: 2 starch, 3 vegetable, 3 very lean meat, 1 fat