JUNE 2004
Recipe of the month

Crawfish and Rice Casserole

Cooking spray
1 C chopped onion
1 C chopped green bell pepper
2 lbs crawfish tail meat, rinsed and drained
4 oz light processed cheese, cubed (i.e. Velveeta Light)
1 6.5 oz tub light garlic-and-herbs spreadable cheese (i.e. Alouette Light)
1 10¾  oz can reduced-sodium cream of mushroom soup
3 C cooked wild rice
2 C cooked long-grain white rice
1 C chopped green onion
½  tsp salt
¼  tsp ground red pepper

Preheat oven to 350°F.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and bell pepper; sauté 5 minutes or until tender.

Add crawfish, cheeses, and soup. Cook over medium heat until cheese melts, stirring occasionally. Stir in rice, green onions, and spices. Spoon into a 13 x 9-inch baking pan coated with cooking spray.

Bake at 350°F for 30 minutes. Serves 8.

Nutritional info per serving (1¼  C):
CALORIES 323 (21% from fat); FAT 7.7g (sat 4g, mono 1.6g, poly 0.9g); PROTEIN 29.2g; CARB 33.8g; FIBER 2.6g; CHOL 174mg; IRON 2.3mg; SODIUM 719mg; CALC 167mg

NOTES: Sauté fresh corn with the onion and bell pepper.

Source: Cooking Light June 2004


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