Low-Fat Shrimp, Crab And Rice Casserole
A flavorful low-fat seafood casserole combining shrimp, crab, rice, and vegetables in a savory tomato-based sauce, perfect for a comforting and nutritious family meal.
Ingredients
Instructions
- In a large heavy pot, pour in the stewed tomatoes.
- Add minced garlic, chopped green pepper, and chopped onion.
- Cook until vegetables are tender, approximately 20 minutes over low heat.
- Add cream of mushroom soup, chopped green onions, and Worcestershire sauce.
- Mix thoroughly to combine all ingredients.
Tips & Substitutions
To enhance the flavors, consider adding a pinch of cayenne pepper or a dash of hot sauce for some heat. You can substitute the lump crabmeat with canned crab if you're looking for a budget-friendly option. For a vegetarian version, replace seafood with sautéed mushrooms and more veggies. Pair this with a fresh salad or steamed vegetables for a complete meal.
Serving Suggestions
Serve the casserole warm, garnished with additional chopped green onions for a pop of color. It pairs well with a light side salad or crusty bread to soak up the flavors. For a complete meal, consider serving it alongside coleslaw for a refreshing crunch, or browse more American recipes for additional side ideas.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a microwave-safe dish and cover with a damp paper towel to retain moisture. Heat in short intervals, stirring occasionally, until warmed through. This dish can also be frozen, but may lose some texture when reheated.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Shrimp, Crab And Rice Casserole contains roughly 773 calories, with 33g protein, 103g carbohydrates, and 26g fat. It is an excellent source of vitamin C (270% of the Daily Value), protein (65% of the Daily Value), and vitamin A (43% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 1854mg per serving (81% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen shrimp or crabmeat in this recipe?
Yes, using frozen shrimp or crabmeat is perfectly acceptable. Just ensure they are thawed and drained well before adding them to the casserole to prevent excess moisture. This will help maintain the dish's texture and flavor.
Can I make this casserole ahead of time?
Absolutely! You can prepare the casserole up to the baking stage, cover it tightly, and refrigerate it for up to 24 hours. When ready to bake, simply add about 10-15 minutes to the cooking time, as it will be cold from the refrigerator.
What can I substitute for cream of mushroom soup?
If you prefer a different flavor, consider using cream of celery or cream of chicken soup as a substitute. Alternatively, you can make a homemade version by combining a roux with vegetable or chicken broth and sautéed mushrooms for a fresher taste.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).