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UnExtreme Makeover: Shrimp Casserole Edition

Many recipes from the past are really not that healthy. Pounds of butter and cream can often take a marginal recipe to one that clogs the arteries. I recently found a series on the Taste of Home web site that took those older recipes and tried to find some minor changes to make them marginally better for you. This was one of them. I am not sure that with the shrimp, cheese and rice it is healthy, but I am sure it is better than the original.

I hadn’t had a shrimp casserole before, so I really didn’t know what to expect. It was good. Not great, but good.

I didn’t notice the recipe called for COOKED brown rice. I got to the point where I was to add the rice and looked at my bag of uncooked and knew it would be a 20-25 minute delay. So back into the cupboard went the bag and out came the 90 second ready rice. It was long grain and wild, but worked well.

Pinking up the shrimp.

A great assortment of veggies.

Adding a little flour to thicken it up.

And the sauce.

Into the oven.

Everything is better with a baked layer of cheese on top.

Makeover Shrimp Rice Casserole Recipe

Prep Time: 40 min | Cook Time: 30 min | Makes: 6

Ingredients:

  • 1 pound uncooked medium shrimp, peeled and deveined
  • 2 tablespoons butter, divided
  • 12 ounces fresh mushrooms, sliced
  • 1 large green pepper, chopped
  • 1 medium onion, chopped
  • 3 tablespoons all-purpose flour
  • 3/4 teaspoon salt
  • 1/8 teaspoon cayenne pepper
  • 1-1/3 cups fat-free milk
  • 3 cups cooked brown rice
  • 1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided

Directions:

In a large nonstick skillet, saute shrimp in 1 tablespoon butter for 2-3 minutes or until shrimp turn pink. Remove and set aside. In the same skillet, saute the mushrooms, green pepper and onion in remaining butter until tender.

Stir in the flour, salt and cayenne. Gradually add milk until blended. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the rice, 1/2 cup cheese and shrimp; stir until combined.

Pour into a 1-1/2-qt. baking dish coated with cooking spray. Cover and bake at 325° for 30-35 minutes or until heated through. Sprinkle with remaining cheese; cover and let stand for 5 minutes or until cheese is melted. Yield: 6 servings.

Nutritional Info:

Nutritional Facts 1 cup equals 318 calories, 10 g fat (6 g saturated fat), 137 mg cholesterol, 621 mg sodium, 35 g carbohydrate, 4 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

Source: http://www.tasteofhome.com/Recipes/Makeover-Shrimp-Rice-Casserole

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Tags: , , , , , , , , , , , , , , ,

Categories: Baking, Cheese, Main Dish 2, Recipes, Seafood, vegetable3

Author:The Ranting Chef

Check out the best recipes at rantingchef.com

10 Comments on “UnExtreme Makeover: Shrimp Casserole Edition”

  1. October 20, 2012 at 11:21 am #

    Looks delicious!

    Like

  2. October 20, 2012 at 11:54 am #

    looks delish. I think I’ll give it a try.

    Like

  3. October 20, 2012 at 1:38 pm #

    Could you make it healthier as a risotto by cooking down the rice with broth maybe? No milk/flour/extra step of casserole. I guess you couldn’t get the cheese bubbly topping, though.. Hmmm

    Like

  4. mrsmooney27
    October 20, 2012 at 4:26 pm #

    This looks so amazing!

    Like

  5. October 20, 2012 at 11:05 pm #

    This looks good! I may try it. I am not into cooking, but I should be.

    Like

  6. October 21, 2012 at 12:47 am #

    Have made it minus the cheese. (Partner allergic to it). Super yummy. Thanks

    Like

  7. sedrate
    October 21, 2012 at 7:42 am #

    I’m afraid I don’t believe that shrimp and butter should be separated. 2 tbsp is just not going to cut it. Other than that, looks delish.

    Like

  8. October 21, 2012 at 8:26 pm #

    Nice

    Like

  9. Shea Rzeczycki
    January 10, 2013 at 8:10 am #

    when it comes to casseroles, i just love the taste of chicken casserole, it is really yummy.”

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  10. Basil Nwagbara
    March 12, 2013 at 1:07 pm #

    A casserole, from the French word for “saucepan”,[1] is a large, deep dish used both in the oven and as a serving vessel. The word casserole is also used for the food cooked and served in such a vessel, with the cookware itself called a casserole dish or casserole pan. In British English, this type of dish is frequently also called a bake, coinciding with the cooking technique used to cook casseroles.”

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