Shrimp and Wild Rice Casserole

Gluten Free
Health score
5%
Shrimp and Wild Rice Casserole
70 min.
8
294kcal

Suggestions

Ingredients

  • tablespoons butter 
  •  cream of mushroom soup 
  • 0.5  bell pepper green seeded chopped
  • 0.5  onion chopped
  • servings salt and pepper 
  • cups sharp cheddar grated
  • pound shrimp deveined peeled
  • ounce rice wild

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • cake form
  • glass casserole dish

Directions

  1. Cook the rice according to package directions minus 1/4 cup water.
  2. Drain and cool.
  3. Bring 2 cups water and 1/2 tablespoon salt to a boil in a medium saucepan and cook the shrimp for 1 minute.
  4. Drain immediately and set aside.
  5. Heat the butter in saucepan and saute the pepper and onion until soft, about 5 minutes.
  6. Preheat oven to 325 degrees F.
  7. In a large bowl, combine the rice, soup, 1 1/2 cups of cheese, shrimp and vegetables.
  8. Add salt and pepper, to taste.
  9. Mix well. Spray a 9-inch square aluminum cake pan or an 11 by 7-inch glass casserole dish with vegetable spray.
  10. Place the mixture in the pan and top with remaining 1/2 cup cheese.
  11. Bake for 30 minutes, until bubbly.

Nutrition Facts

Calories294kcal
Protein29.92%
Fat39.37%
Carbs30.71%

Properties

Glycemic Index
21.25
Glycemic Load
11.26
Inflammation Score
-5
Nutrition Score
11.064347852831%

Flavonoids

Luteolin
0.35mg
Isorhamnetin
0.34mg
Kaempferol
0.05mg
Quercetin
1.56mg

Nutrients percent of daily need

Calories:294.07kcal
14.7%
Fat:13.06g
20.09%
Saturated Fat:7.33g
45.83%
Carbohydrates:22.92g
7.64%
Net Carbohydrates:20.92g
7.61%
Sugar:1.27g
1.42%
Cholesterol:127.07mg
42.36%
Sodium:471.89mg
20.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.33g
44.66%
Phosphorus:377.83mg
37.78%
Calcium:245.26mg
24.53%
Zinc:3.51mg
23.42%
Manganese:0.42mg
20.86%
Magnesium:79.17mg
19.79%
Copper:0.39mg
19.38%
Selenium:8.86µg
12.65%
Vitamin B2:0.2mg
12%
Vitamin B3:1.97mg
9.85%
Potassium:316.58mg
9.05%
Folate:35.03µg
8.76%
Vitamin A:403.57IU
8.07%
Fiber:2g
8%
Vitamin C:6.49mg
7.86%
Vitamin B6:0.16mg
7.77%
Iron:0.94mg
5.21%
Vitamin B12:0.31µg
5.09%
Vitamin B5:0.44mg
4.41%
Vitamin E:0.55mg
3.7%
Vitamin B1:0.05mg
3.23%
Vitamin K:2.04µg
1.94%
Vitamin D:0.17µg
1.13%