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Ингредиенты
- 3/4 c. Long-grain rice
- 1 x Egg white
- 1/4 c. Fresh parsley, minced
- 3 Tbsp. Butter
- 1 x Garlic clove, chopped
- 2 c. Fresh mushrooms, sliced
- 1 c. Celery, sliced
- 1/2 c. Green onion, minced
- 1/2 tsp Dry dillweed
- 1/2 tsp Salt
- 1/2 tsp Pepper
- 1 lb Raw unpeeled shrimp
- 3 Tbsp. All-purpose flour
- 11/2 c. Lowfat milk
- 3/4 c. Gruyere, shredded
- 2 tsp Lemon rind, grated
- 1/4 c. Fresh bread crumbs
Инструкции
- This can be made with any combination of seafood, such as scallops, crab or possibly lobster. Serve with green beans and endive salad.
- In saucepan, bring 1-1/2 c. salted water to boil. Stir in rice; cover and simmer over low heat for 15-20 min or possibly till tender and water is absorbed. Remove from heat; stir in egg white and 1 tb of the parsley.
- Press mix into bottom of greased 8-inch square baking dish or possibly other shallow heat proof casserole with same volume; set aside.
- Meanwhile, in nonstick skillet, heat 1 tb of the butter over medium-high heat; cook garlic, mushrooms and celery, stirring, for about 5 min or possibly just till vegetables start to brown. Stir in onions, dill and 1/4 ts each of the salt and pepper; cook over high heat for about 2 min or possibly till lightly browned. transfer to large bowl.
- Whip out skillet; pour in 2 c. water and bring to simmer. Cook shrimp for about 1 minute or possibly just till pink. Reserve 1 c. of liquid, rinse shrimp under cool running water. Shell and devein shrimp; arrange over rice in baking dish.
- In heavy saucepan, heat remaining butter over medium heat; stir in flour.
- Cook, stirring, for about 2 min, without browning; gradually whisk in reserved liquid and lowfat milk. Cook, stirring, for about 20 min or possibly till thickened. Remove from heat; stir in 1/2 c. of the cheese, lemon rind and remaining salt and pepper till cheese is melted. Stir into vegetable mix along with remaining parsley; pour over shrimp in baking dish.
- [Can be prepared to this point, covered and refrigerated for up to 1 day.
- Let stand at room temperature for 30 min before baking.]
- In small bowl, stir together remaining cheese and bread crumbs. Sprinkle proportionately over casserole. Bake in 325F 160C oven for 40-50 min or possibly till heated through. Broil for about 2 min or possibly till top is golden brown. Let stand for 15 min.
- Tip: For added colour, substitute 1/4 c. wild rice for long-grain rice.
- cook wild rice for 30 min before adding long-grain rice.
- Casseroles See The Light"
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 300g | |
| Recipe makes 8 servings | |
| Calories 307 | |
| Calories from Fat 94 | 31% |
| Total Fat 10.64g | 13% |
| Saturated Fat 5.99g | 24% |
| Trans Fat 0.0g | |
| Cholesterol 117mg | 39% |
| Sodium 405mg | 17% |
| Potassium 511mg | 15% |
| Total Carbs 29.21g | 8% |
| Dietary Fiber 1.1g | 4% |
| Sugars 9.67g | 6% |
| Protein 23.04g | 37% |
