Oyster and Wild Rice Casserole

Gluten Free
Health score
3%
Oyster and Wild Rice Casserole
45 min.
12
108kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • tablespoons butter divided
  • 10.8 ounce condensed reduced-fat reduced-sodium canned
  •  garlic clove minced
  • 0.5 cup half-and-half 
  • dashes hot sauce 
  • 1.8 cups less-sodium beef broth fat-free divided
  • ounce rice mix long-grain wild uncooked (such as Mahatma)
  • 0.5 teaspoon sea salt fine
  • 2.5 tablespoons shallots minced
  • quarts shucked oysters drained well
  • 2.5 cups water 

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan
  • slotted spoon

Directions

  1. Preheat oven to 35
  2. Bring 2 1/2 cups water and 1 1/4 cups broth to a boil in a medium saucepan; add rice mix. Cover, reduce heat, and simmer 25 minutes or until rice is tender.
  3. Drain well. Stir in 2 tablespoons butter and hot sauce; fluff with a fork.
  4. Melt remaining 1 tablespoon butter in a large skillet over medium-high heat.
  5. Add oysters to pan; saute 3 minutes or until edges curl.
  6. Remove oysters with a slotted spoon; discard remaining cooking liquid.
  7. Place half of rice mixture in a 13 x 9inch baking dish coated with cooking spray. Arrange oysters evenly over rice; sprinkle with salt and black pepper. Top oysters with the remaining rice mixture.
  8. Heat a small saucepan over medium heat. Coat pan with cooking spray.
  9. Add shallots and garlic to pan; cook 1 minute, stirring occasionally. Stir in remaining 1/2 cup broth and mushroom soup; cook 2 minutes or until thoroughly heated.
  10. Remove from heat; stir in half-and-half.
  11. Pour broth mixture evenly over rice mixture.
  12. Bake at 350 for 40 minutes or until golden brown and bubbly.
  13. Garnish with parsley and crushed red pepper, if desired.

Nutrition Facts

Calories108kcal
Protein17.44%
Fat40.84%
Carbs41.72%

Properties

Glycemic Index
16.5
Glycemic Load
4.66
Inflammation Score
-2
Nutrition Score
8.033478240604%

Nutrients percent of daily need

Calories:108.28kcal
5.41%
Fat:5.01g
7.71%
Saturated Fat:2.91g
18.17%
Carbohydrates:11.52g
3.84%
Net Carbohydrates:10.64g
3.87%
Sugar:0.98g
1.09%
Cholesterol:18.63mg
6.21%
Sodium:387mg
16.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.82g
9.63%
Zinc:7.24mg
48.28%
Copper:0.58mg
28.82%
Vitamin B12:1.45µg
24.1%
Manganese:0.3mg
15.06%
Phosphorus:86mg
8.6%
Magnesium:27.74mg
6.94%
Iron:1.18mg
6.56%
Vitamin B3:1.19mg
5.95%
Potassium:200.29mg
5.72%
Selenium:3.86µg
5.51%
Vitamin B2:0.08mg
4.82%
Vitamin B6:0.08mg
3.85%
Folate:15.24µg
3.81%
Fiber:0.88g
3.5%
Calcium:27.56mg
2.76%
Vitamin A:132.92IU
2.66%
Vitamin B5:0.25mg
2.52%
Vitamin E:0.34mg
2.26%
Vitamin B1:0.03mg
1.77%
Source:My Recipes