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Shrimp and Rice Casserole

Yield 8 servings.

Ingredients

  • 1 1/2 pounds unpeeled medium-size fresh shrimp
  • 1 pound fresh asparagus
  • Vegetable cooking spray
  • 1 tablespoon reduced-calorie margarine
  • 1 cup sliced fresh mushrooms
  • 1/2 cup sliced green onions
  • 1 1/2 tablespoons all-purpose flour
  • 1 cup evaporated skimmed milk, divided
  • 1/3 cup dry sherry
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 (10 3/4-ounce) can 98% fat-free cream of chicken soup
  • 1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese
  • 1 1/2 cups chopped cooked chicken breast (skinned before cooking and cooked without salt)
  • 8 cups cooked long-grain and wild rice blend (cooked without salt or fat)
  • Paprika (optional)

Nutrition Information

  • calories 376
  • caloriesfromfat 17 %
  • fat 7 g
  • satfat 2.4 g
  • monofat 1.4 g
  • polyfat 1.3 g
  • protein 30.4 g
  • carbohydrate 48.3 g
  • fiber 0.0 g
  • cholesterol 124 mg
  • iron 0.0 mg
  • sodium 485 mg
  • calcium 0.0 mg

How to Make It

  1. Peel and devein shrimp; set aside.

  2. Snap off tough ends of asparagus. Remove scales from stalks with a knife or vegetable peeler, if desired. Cut asparagus into 1-inch pieces.

  3. Coat a large saucepan with cooking spray; add margarine. Place over medium-high heat until margarine melts. Add asparagus, mushrooms, and green onions; saute 3 to 4 minutes or until asparagus is crisp-tender. Add shrimp; saute 2 to 3 minutes or until shrimp turn pink.

  4. Combine flour and 1/4 cup milk, stirring until smooth. Combine flour mixture, remaining milk, sherry, and next 3 ingredients; stir until smooth. Add to saucepan; cook over medium heat, stirring constantly, until thickened and bubbly. Add cheese, and stir until cheese melts. Remove from heat, and stir in chicken.

  5. Spoon rice into a 13- x 9- x 2-inch baking dish coated with cooking spray. Pour shrimp mixture over rice; sprinkle with paprika, if desired. Cover loosely with aluminum foil, and bake at 350° for 30 to 35 minutes or until bubbly. Serve immediately.

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