Smoky Cajun Shrimp and Rice Casserole

Name: Smoky Cajun Shrimp and Rice Casserole
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Yield: 9 servings
Cuisine: Cajun
Ingredients: 2.25 pound shrimp (raw, peeled and deveined, thawed); 3 cup brown rice (uncooked); 6 cup low-sodium chicken broth; 2 red bell peppers (large, diced); 4 piece celery (diced); 1 yellow onion (large, diced); 6 clove garlic (minced); 2 can black beans (rinsed and drained); 2 can canned diced tomatoes with green chilies (undrained); 2 tablespoon Cajun seasoning; 1 teaspoon smoked paprika; 1.5 cup sharp cheddar cheese (shredded); 2 tablespoon olive oil

Succulent spiced shrimp baked with whole-grain brown rice, sweet bell peppers, celery, and cheddar in a zesty Creole cream sauce.

Prep: 20 min
Cook: 45 min
Total: 1 hr 5 min
Servings: 9
Cuisine: Cajun
Difficulty: Easy
Cost: $5.50/serving

Dietary

High-Protein
Gluten-Free
Nut-Free
Egg-Free
Low-Fat
Low-Sugar
Low-Saturated-Fat

Ingredients

2.25 pound shrimp (raw, peeled and deveined, thawed)
3 cup brown rice (uncooked)
6 cup low-sodium chicken broth
2 red bell peppers (large, diced)
4 piece celery (diced)
1 yellow onion (large, diced)
6 clove garlic (minced)
2 can black beans (rinsed and drained)
2 can canned diced tomatoes with green chilies (undrained)
2 tablespoon Cajun seasoning
1 teaspoon smoked paprika
1.5 cup sharp cheddar cheese (shredded)
2 tablespoon olive oil

Instructions

Preheat oven to 375°F and lightly coat a large 10x15-inch baking dish or two 9x13-inch casserole pans with nonstick spray.
Heat olive oil in a large Dutch oven over medium-high heat. Add yellow onion, red bell pepper, celery, and garlic; sauté for 5 minutes until vegetables begin to soften.
Stir in the uncooked brown rice, low-sodium chicken broth, diced tomatoes with green chilies, rinsed black beans, Cajun seasoning, and smoked paprika. Bring to a gentle boil.
Transfer the rice and vegetable mixture into the prepared casserole dishes. Cover tightly with foil and bake for 35 minutes until the rice has absorbed most of the liquid and is tender.
Carefully uncover the casserole and fold in the raw shrimp evenly. Top with shredded sharp cheddar cheese.
Return to the oven uncovered and bake for 10 minutes, until the cheese is bubbling and shrimp are pink, opaque, and reach an internal temperature of 145°F. Rest 5 minutes before portioning.

Notes

Portions hold up remarkably well in airtight containers in the refrigerator for up to 4 days.

Nutrition (per serving)

Calories: 558
Protein: 38 g
Carbohydrates: 73.3 g
Fat: 12.5 g
Fiber: 7.9 g
Sodium: 1647 mg
Saturated Fat: 4.9 g
Sugar: 6.2 g
Cholesterol: 180 mg