Heart-Healthy Seafood Rice

Dive into a nutritious and flavorful meal with our Heart-Healthy Seafood Rice, a delightful twist on a classic seafood dish that prioritizes your well-being. This vibrant recipe features wholesome brown rice simmered in low-sodium chicken broth, creating the perfect base for a medley of tender shrimp, scallops, and nutrient-packed veggies like bell peppers, tomatoes, and peas. Infused with aromatic garlic, smoked paprika, and a hint of fresh parsley, every bite bursts with natural goodness. Cooked in heart-friendly olive oil, this dish is a low-sodium, high-protein option that’s as delicious as it is wholesome. Ready in just an hour, it’s the ideal meal for a nourishing weeknight dinner or an impressive weekend gathering. Serve it warm with zesty lemon wedges for a refreshing finish your taste buds will love.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 2 tablespoons olive oil
• 1 medium, chopped onion
• 3 cloves, minced garlic
• 2 small, assorted colors, diced bell peppers
• 2 large, diced tomatoes
• 0.5 pound, peeled and deveined shrimp
• 0.5 pound scallops
• 0.5 cup frozen peas
• 1 teaspoon smoked paprika
• 0.25 teaspoon ground black pepper
• 0.25 teaspoon sea salt
• 1 medium, cut into wedges lemon
• 0.25 cup, chopped fresh parsley

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear to remove any excess starch.

Step 2

In a medium-sized pot, combine the brown rice with 2 cups of low-sodium chicken broth. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

Step 4

While the rice is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat.

Step 5

Add the chopped onion to the skillet and sauté for 3-5 minutes until it becomes translucent.

Step 6

Stir in the minced garlic and sauté for an additional minute, taking care not to burn it.

Step 7

Add the diced bell peppers and tomatoes to the skillet. Cook for 5-7 minutes until the peppers are tender.

Step 8

Gently stir in the shrimp and scallops, and cook for 5 minutes or until they are opaque and cooked through.

Step 9

Add the frozen peas, smoked paprika, ground black pepper, and sea salt to the skillet. Mix well to combine.

Step 10

Fold in the cooked brown rice and continue to cook, occasionally stirring, for about 3 minutes to allow the flavors to meld.

Step 11

Remove from heat and sprinkle with chopped fresh parsley. Serve warm, garnished with lemon wedges on the side.

Nutrition Facts

Serving size	1977.7 grams (1977.7g)

Amount per serving	% Daily Value*
Calories	1301

Total Fat 49.50g	63%
Saturated Fat 8.20g	41%
Polyunsaturated Fat 8.70g
Cholesterol 386mg	129%
Sodium 2292mg	100%
Total Carbohydrate 125.70g	46%
Dietary Fiber 19.80g	71%
Total Sugars 29.80g
Protein 91.10g	182%

Vitamin D 9IU	45%
Calcium 340mg	26%
Iron 8mg	44%
Potassium 2745mg	58%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.9%

Protein: 27.8%

Carbs: 38.3%