Low-Fat Shrimp Casserole

  • Yield: 4 servings

Ingredients

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

Nutritional Info *per serving

  • Calories 262
  • Fat 3g
  • Saturated Fat 1g
  • Cholesterol 174mg
  • Sodium 290mg
  • Carbohydrate 28g
  • Fiber 1g
  • Protein 29g
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