Description
This Healthy Shrimp Rice Casserole with Veggies is a flavorful and nutritious dish that combines tender shrimp, aromatic rice, vibrant veggies, and tangy feta cheese, all baked to perfection.
Ingredients
Units
Scale
Rice:
- 1 cup long grain white rice, dry (such as basmati)
Shrimp:
- 1 pound shrimp, thawed + tails/shells removed (pre-cooked works well)
Veggies:
- 2 Tbsp olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored + chopped
- 1 tsp oregano
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt + pepper, to taste
- 3 cups baby spinach
Other:
- 2 cups tomato sauce (marinara works well)
- 5 ounces feta cheese, crumbled (about 150 grams)
- Fresh basil, to garnish
Instructions
- Cook rice: Rinse rice and cook according to package directions, about 15-20 minutes.
- Preheat oven: Preheat to 350F.
- Cook veggies: Heat olive oil in a large pan. Sauté garlic, onion, bell peppers, and spices for 7 minutes. Add spinach and cook until wilted.
- Cook shrimp: If using raw shrimp, cook in the same pan until pink and opaque. If using pre-cooked shrimp, skip this step.
- Combine: In a casserole dish, mix veggies, rice, shrimp, and tomato sauce. Season, toss, and top with feta.
- Bake: Bake for 20 minutes until cheese is melted and dish is warmed through.
- Serve: Garnish with basil and pepper. Enjoy hot!
Notes
- Servings: Makes 4-6 servings as a main meal.
- Leftovers: Store in the fridge for up to 3 days. Reheat in the microwave.
Nutrition
- Serving Size: 1 serving
- Calories: 380 kcal
- Sugar: 8g
- Sodium: 850mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 37g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 180mg
