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Healthy Shrimp Rice Casserole with Veggies Recipe

Healthy Shrimp Rice Casserole with Veggies Recipe Made Easy

This Healthy Shrimp Rice Casserole with Veggies is a low-fat, easy one-dish meal perfect for weeknights.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Casserole
  • 1 pound Shrimp Use raw shrimp for the best texture
  • 1 cup Long Grain Rice Substitute with brown rice for added fiber if desired
  • 2 tablespoons Olive Oil Can be swapped with vegetable oil if needed
  • 2 cloves Garlic Minced
  • 1 medium Onion Diced
  • 1 cup Bell Peppers Diced, any variety works
  • 2 cups Baby Spinach Can be exchanged with kale for a heartier choice
  • 1 cup Tomato Sauce Consider using crushed tomatoes for a chunkier texture
  • 1 cup Feta Cheese Crumbled, try goat cheese or skip for a dairy-free option
  • 1 teaspoon Oregano
  • 1 teaspoon Chili Powder
  • 1 teaspoon Cumin
  • to taste Salt Essential for enhancing taste
  • to taste Pepper Adjust to your preference
For Garnish
  • 1 tablespoon Fresh Basil Adds a refreshing touch

Equipment

  • Medium pot
  • large skillet
  • Casserole Dish

Method
 

Step-by-Step Instructions
  1. Rinse the long grain rice under cold water until the water runs clear. In a medium pot, cook the rice according to package instructions.
  2. Preheat the oven to 350°F (175°C).
  3. In a large skillet over medium heat, add olive oil. Sauté minced garlic and diced onion for 3-4 minutes until fragrant and translucent.
  4. Add diced bell peppers, oregano, chili powder, cumin, salt, and pepper. Cook for another 3-4 minutes until the peppers are tender.
  5. Stir in the baby spinach until wilted, about 1-2 minutes.
  6. If using raw shrimp, add them now and sauté for 2-3 minutes until they turn pink and opaque.
  7. In a large casserole dish, combine cooked rice, sautéed vegetable mixture, and shrimp. Pour in tomato sauce and stir until mixed.
  8. Sprinkle feta cheese over the top and bake for 20 minutes until heated through and feta softens.
  9. Garnish with fresh basil before serving.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 36gProtein: 25gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 200mgSodium: 450mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 3500IUVitamin C: 60mgCalcium: 200mgIron: 4mg

Notes

This recipe is versatile; feel free to mix and match with other proteins or grains, such as using quinoa instead of rice or trying chicken for variation.

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