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Karry Hosford Photo by: Karry Hosford

Crawfish and Rice Casserole

Rice is the preferred starch in Louisiana. If you like use Creole Rose rice, which is an aromatic local rice. You can combine the ingredients ahead, refrigerate the dish for a day, then pop it in the oven. If you can't find crawfish in the freezer section of your local market, substitute shrimp.

Cooking Light JUNE 2004

  • Yield: 8 servings (serving size: about 1 1/4 cups)

Ingredients

  • Cooking spray
  • 1 cup chopped onion
  • 1 cup chopped green bell pepper
  • 2 pounds frozen cooked peeled and deveined crawfish tail meat, rinsed and drained
  • 4 ounces light processed cheese, cubed (such as Velveeta Light)
  • 1 (6.5-ounce) tub light garlic-and-herbs spreadable cheese (such as Alouette Light)
  • 1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted
  • 3 cups cooked wild rice
  • 2 cups cooked long-grain white rice
  • 1 cup chopped green onions
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground red pepper

Preparation

Preheat oven to 350°.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 1 cup onion and bell pepper; sauté 5 minutes or until tender. Add crawfish, cheeses, and soup. Cook over medium heat until cheese melts, stirring occasionally. Stir in wild rice and remaining ingredients. Spoon into a 13 x 9-inch baking dish coated with cooking spray. Bake at 350° for 30 minutes.

Nutritional Information

Amount per serving
  • Calories: 323
  • Calories from fat: 21%
  • Fat: 7.7g
  • Saturated fat: 4g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 0.9g
  • Protein: 29.2g
  • Carbohydrate: 33.8g
  • Fiber: 2.6g
  • Cholesterol: 174mg
  • Iron: 2.3mg
  • Sodium: 719mg
  • Calcium: 167mg
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Crawfish and Rice Casserole recipe

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