Shrimp and Broccoli Casserole
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 204.9
- Total Fat: 8.4 g
- Cholesterol: 107.2 mg
- Sodium: 310.2 mg
- Total Carbs: 16.2 g
- Dietary Fiber: 1.9 g
- Protein: 17.5 g
View full nutritional breakdown of Shrimp and Broccoli Casserole calories by ingredient
Introduction
Easy alternative to high-calorie and high-fat traditional broccoli and cheese casserole Easy alternative to high-calorie and high-fat traditional broccoli and cheese casseroleNumber of Servings: 4
Ingredients
-
* Shrimp, cooked, 6 oz
* Broccoli, frozen, .5 package (10 oz)
* Kraft Mozzerella Cheese - shredded, 0.5 cup
* Hodgson mill whole wheat couscous, 0.16 cup
* Milk, 2%, .75 cup
* All Purpose Flour, 1.25 tbsp
* Pepper, black, .15 tsp
* Butter, salted, 1 pat (1" sq, 1/3" high)
* Japanese Style Bread Crumbs, Panko, 0.375 cup
* Cream Cheese, 2 tbsp
* Salt, .25 tsp
Directions
Preheat oven to 375°.
Arrange broccoli and shrimp (I tossed my shrimp in a pan on the stove before combining with the broccoli.) in an even layer in an 8 x 8 inch baking dish coated with cooking spray; set aside.
Combine milk, flour, salt, and pepper in a large saucepan over medium-high heat; bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat. Add mozzarella and cream cheeses; stir until smooth. Add whole wheat couscous and stir.
Spoon cheese/couscous mixture evenly over broccoli and shrimp.
Melt pat of butter in microwave. Place panko in a small bowl. Drizzle with butter, and toss. Sprinkle breadcrumb mixture evenly over cheese mixture. Lightly spray breadcrumb layer with cooking spray. Bake at 375° for 25-30 minutes or until mixture begins to bubble and breadcrumbs brown.
***Makes 4 servings when using 8x8 casserole dish.
Number of Servings: 4
Recipe submitted by SparkPeople user MUDPUDDLE7.
Arrange broccoli and shrimp (I tossed my shrimp in a pan on the stove before combining with the broccoli.) in an even layer in an 8 x 8 inch baking dish coated with cooking spray; set aside.
Combine milk, flour, salt, and pepper in a large saucepan over medium-high heat; bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat. Add mozzarella and cream cheeses; stir until smooth. Add whole wheat couscous and stir.
Spoon cheese/couscous mixture evenly over broccoli and shrimp.
Melt pat of butter in microwave. Place panko in a small bowl. Drizzle with butter, and toss. Sprinkle breadcrumb mixture evenly over cheese mixture. Lightly spray breadcrumb layer with cooking spray. Bake at 375° for 25-30 minutes or until mixture begins to bubble and breadcrumbs brown.
***Makes 4 servings when using 8x8 casserole dish.
Number of Servings: 4
Recipe submitted by SparkPeople user MUDPUDDLE7.
Member Ratings For This Recipe
-
POCAHONTAS6285
