Crawfish and Rice Casserole

Gluten Free
Health score
15%
Crawfish and Rice Casserole
45 min.
8
415kcal

Suggestions


Are you ready to indulge in a delightful dish that brings the flavors of the South right to your table? Our Crawfish and Rice Casserole is a perfect blend of creamy, cheesy goodness and the unique taste of crawfish, making it an irresistible choice for any meal. Whether you're looking for a hearty main course, a satisfying side dish, or a delicious lunch option, this casserole has you covered!

What makes this recipe even more appealing is that it's gluten-free, allowing everyone to enjoy its rich flavors without worry. With just 45 minutes of preparation and cooking time, you can whip up a dish that serves eight people, making it ideal for family gatherings or friendly get-togethers. Each serving packs a punch with 415 calories, ensuring you get a fulfilling meal without overindulging.

The combination of long-grain white rice and wild rice creates a wonderful texture, while the sautéed vegetables add a fresh crunch. The light garlic-and-herbs spreadable cheese and reduced-fat cream of mushroom soup meld together to create a creamy base that perfectly complements the tender crawfish. This casserole is not just a meal; it's an experience that will leave your taste buds dancing!

So, gather your ingredients and get ready to impress your family and friends with this delightful Crawfish and Rice Casserole. It's comfort food at its finest!

Ingredients

  • 6.5 ounce alouette garlic & herbs spreadable cheese light (such as Alouette )
  • 10.8 ounce cream of mushroom soup undiluted reduced-fat reduced-sodium canned
  • cups rice long-grain white cooked
  • cups rice wild cooked
  • cup bell pepper green chopped
  • cup spring onion chopped
  • 0.3 teaspoon ground pepper red
  • pounds goat meat frozen deveined rinsed cooked peeled drained
  • cup onion chopped
  • ounces processed cheese food light cubed (such as Velveeta )
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 35
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Add 1 cup onion and bell pepper; saut 5 minutes or until tender.
  4. Add crawfish, cheeses, and soup. Cook over medium heat until cheese melts, stirring occasionally. Stir in wild rice and remaining ingredients. Spoon into a 13 x 9-inch baking dish coated with cooking spray.
  5. Bake at 350 for 30 minutes.

Nutrition Facts

Calories415kcal
Protein32.33%
Fat36.39%
Carbs31.28%

Properties

Glycemic Index
29.63
Glycemic Load
12.76
Inflammation Score
-6
Nutrition Score
20.871304382449%

Flavonoids

Luteolin
0.88mg
Isorhamnetin
1mg
Kaempferol
0.31mg
Myricetin
0.01mg
Quercetin
5.81mg

Nutrients percent of daily need

Calories:414.61kcal
20.73%
Fat:16.77g
25.81%
Saturated Fat:8.25g
51.58%
Carbohydrates:32.45g
10.82%
Net Carbohydrates:30.11g
10.95%
Sugar:2.38g
2.65%
Cholesterol:113.69mg
37.9%
Sodium:914.64mg
39.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.53g
67.06%
Vitamin B3:13.31mg
66.57%
Selenium:42.79µg
61.12%
Vitamin B6:1.07mg
53.34%
Phosphorus:421.79mg
42.18%
Manganese:0.57mg
28.36%
Vitamin K:28.29µg
26.94%
Vitamin C:20.21mg
24.5%
Vitamin B5:2.05mg
20.47%
Potassium:659.81mg
18.85%
Calcium:176.76mg
17.68%
Zinc:2.56mg
17.04%
Magnesium:66.72mg
16.68%
Vitamin B2:0.25mg
14.66%
Copper:0.25mg
12.29%
Vitamin B1:0.15mg
9.94%
Folate:39.24µg
9.81%
Fiber:2.34g
9.36%
Iron:1.52mg
8.44%
Vitamin B12:0.5µg
8.34%
Vitamin A:389.76IU
7.8%
Vitamin E:0.65mg
4.35%
Vitamin D:0.2µg
1.32%
Source:My Recipes