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Shrimp and Grits Casserole

Yield 12 servings (serving size: 3/4 cup)
This dish is best prepared just before serving. But you can save time by shredding the cheese and slicing the onions, bell pepper, and shrimp the night before.

Ingredients

  • 4 cups fat-free, less-sodium chicken broth
  • 1/2 teaspoon salt
  • 1 cup uncooked yellow stone-ground grits
  • 3/4 cup (3 ounces) shredded reduced-fat cheddar cheese, divided
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1/2 cup sliced green onions
  • 1/2 cup diced red bell pepper
  • 3 garlic cloves, minced
  • 1 (8-ounce) package presliced mushrooms
  • 1 pound peeled and deveined large shrimp, each cut into 3 pieces
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon grated lemon rind
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon Worcestershire sauce
  • 1/2 teaspoon hot pepper sauce (such as Tabasco)
  • 3 large egg whites
  • Cooking spray

Nutrition Information

  • calories 139
  • caloriesfromfat 27 %
  • fat 4.1 g
  • satfat 1.7 g
  • monofat 1.3 g
  • polyfat 0.5 g
  • protein 12.6 g
  • carbohydrate 12.8 g
  • fiber 0.5 g
  • cholesterol 64 mg
  • iron 1.6 mg
  • sodium 372 mg
  • calcium 77 mg

How to Make It

  1. Bring chicken broth and salt to a boil in a large saucepan; add grits, stirring with a whisk. Cover, reduce heat, and simmer 30 minutes or until liquid is absorbed, stirring occasionally. Remove from heat. Add 1/2 cup cheddar cheese, stirring until cheese melts.

  2. Preheat oven to 375°.

  3. Heat oil and butter in a large nonstick skillet over medium-high heat. Add onions, bell pepper, garlic, and mushrooms to pan; sauté 5 minutes. Sprinkle shrimp with black pepper, and add to pan; cook 1 minute. Stir in rind, juice, Worcestershire, and hot pepper sauce; cook 2 minutes. Remove from heat; cool slightly. Place grits and shrimp mixture in a large bowl; stir gently. Beat egg whites with a mixer at high speed until stiff peaks form. Gently fold egg whites into shrimp mixture. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup cheese. Bake at 375° for 25 minutes or until puffed and lightly browned. Let stand 20 minutes before serving.