CasserolesDecember 19, 2015
Calories
664
Sodium
514mg
21% DV
Fat
35g
54% DV
Protein
20g
41% DV
Carbs
66g
22% DV
Fiber
10g
40% DV
Shrimp and Wild Rice Casserole
187
This Shrimp and Wild Rice Casserole is a healthy dinner recipe that’s packed with whole grains, protein, and plenty of flavor! It’s an easy one dish meal that tastes creamy, comforting and indulgent — but it’s also good for your waistline!
6
3 tablespoons butter, divided
1 cup diced celery
8 ounces sliced mushrooms
½ cup diced green onion
2 cups cooked wild rice (for an easy shortcut, use a microwaveable pouch of rice)
1 lb. cooked, peeled and deveined shrimp (I use frozen shrimp and thaw overnight in refrigerator)
2 tablespoons whole wheat flour (can substitute with all purpose flour)
1 cup non-fat or low-fat milk
1 cup plain Greek-style yogurt (can sub with sour cream)
¼ cup whole wheat breadcrumbs
2 tablespoons chopped fresh parsley, plus more for garnish
1 cup diced celery
8 ounces sliced mushrooms
½ cup diced green onion
2 cups cooked wild rice (for an easy shortcut, use a microwaveable pouch of rice)
1 lb. cooked, peeled and deveined shrimp (I use frozen shrimp and thaw overnight in refrigerator)
2 tablespoons whole wheat flour (can substitute with all purpose flour)
1 cup non-fat or low-fat milk
1 cup plain Greek-style yogurt (can sub with sour cream)
¼ cup whole wheat breadcrumbs
2 tablespoons chopped fresh parsley, plus more for garnish
Preheat oven to 325 degrees and spray a 2-quart baking dish with cooking spray. Set aside.
Melt 1 tablespoon butter in a large skillet or pot. Add celery, mushrooms, and onion and cook until tender...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
664
Sodium
514mg
21% DV
Fat
35g
54% DV
Protein
20g
41% DV
Carbs
66g
22% DV
Fiber
10g
40% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat23g116%
Polysaturated Fat2g15%
Monosaturated Fat9g61%
Cholesterol98mg32%
Sodium514mg21%
Potassium871mg24%
Protein20g41%
% DAILY VALUE*
Total Carbohydrate
Fiber10g40%
Sugar9g18%
Vitamin A1449IU28%
Vitamin B60.48mg24%
Vitamin C5mg9%
Calcium113mg11%
Iron3mg20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.