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Seafood-Rice Casserole

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Categories: Casseroles, Kwanzaa
Type: Main Dishes

This casserole dish, filled with a mixture of seafood and rice, will send everyone running to the table!

Serves: Serves: 6

Ingredients:

  • 1/4 cup vegetable broth
  • 1/3 cup minced onion
  • 1/4 cup all-purpose flour
  • 1/2 cup skim milk
  • 1 1/2 cups nonfat half-and-half
  • 1/2 teaspoon pepper
  • 1 tablespoon chopped red bell pepper
  • 1 cup sliced water chestnuts
  • 2 tablespoon lemon juice
  • 1 1/2 cups canned crabmeat
  • 1 pound cooked small shrimp
  • 3 cups cooked rice
  • 3/4 cup shredded nonfat cheddar cheese
  • 2 tablespoons grated nonfat Parmesan cheese

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Directions:

  1. Spray 2 1/2-quart casserole with cooking spray.
  2. Spray medium saucepan with cooking spray; add vegetable broth and heat over medium-high heat. Add onion and cook, stirring frequently, until softened. Gradually add flour, stirring until blended. Add skim milk and half-and-half; stirring constantly, cook mixture over medium heat until thick and bubbly.
  3. Remove from heat; stir in pepper, bell pepper, water chestnuts, lemon juice, crabmeat, shrimp, cooked rice and cheddar cheese. Spoon mixture into casserole dish.
  4. Casserole can be covered and refrigerated at this point up to overnight.
  5. When ready to serve: Preheat oven to 350F. Bake 25 minutes, until bubbly and browned. Sprinkle with Parmesan cheese; bake an additional 5 minutes, until browned on top.
Tips:
  • Americans increase their intake of rice each year by about 1 pound. According to the latest statistics, rice consumption is about 25 pounds per person per year.

excerpted from:

Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.

To order this book go to Amazon.

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