Low-Fat Shrimp Casserole

Kitchen Tested
  • Yield 4 servings

This reduced-fat shrimp and rice casserole is a great dinner standard.

Ingredients

1 1/2 pounds medium shrimp, peeled
1/2 green bell pepper, seeded and chopped
1/2 cup chopped onion
1 teaspoon minced garlic
3 tablespoons all-purpose flour
1 1/2 cups skim milk
1 1/2 cups cooked rice
1 tablespoon lemon juice
Salt and pepper to taste
1/2 cup soft bread crumbs
1 tablespoon grated Parmesan cheese
1 tablespoon chopped parsley

Instructions

  1. Preheat the oven to 350F.
  2. In a large skillet coated with nonstick cooking spray, over medium-high heat, cook the shrimp, pepper, onion and garlic, about 5 minutes, until the vegetables are tender and the shrimp are pink.  Gradually stir in the flour and milk. Cook 5 minutes or until the mixture is thickened and bubbly, stirring constantly. Stir in cooked rice, lemon juice, salt, and pepper.
  3. Remove from heat and pour into a 2-quart casserole dish coated with nonstick cooking spray. In a small bowl, combine the bread crumbs, cheese and parsley. Sprinkle over the shrimp mixture. Bake for 15 minutes or until thoroughty heated.

Note:  Try this recipe with brown rice.  Add additional chopped vegetables, such as chopped broccoli, red peppers and summer squash.

Comments

Follow

Get every new post delivered to your Inbox.

Join 207 other followers