Shrimp and Grits Casserole

This dish is best prepared just before serving. But you can save time by shredding the cheese and slicing the onions, bell pepper, and shrimp the night before.

Yield: 12 servings (serving size: 3/4 cup)

Ingredients

• 4  cups  fat-free, less-sodium chicken broth
• 1/2  teaspoon  salt
• 1  cup  uncooked yellow stone-ground grits
• 3/4  cup  (3 ounces) shredded reduced-fat cheddar cheese, divided
• 1  tablespoon  olive oil
• 1  tablespoon  butter
• 1/2  cup  sliced green onions
• 1/2  cup  diced red bell pepper
• 3  garlic cloves, minced
• 1  (8-ounce) package presliced mushrooms
• 1  pound  peeled and deveined large shrimp, each cut into 3 pieces
• 1/4  teaspoon  freshly ground black pepper
• 1/2  teaspoon  grated lemon rind
• 1  tablespoon  fresh lemon juice
• 1/2  teaspoon  Worcestershire sauce
• 1/2  teaspoon  hot pepper sauce (such as Tabasco)
• 3  large egg whites
• Cooking spray

Preparation

Bring chicken broth and salt to a boil in a large saucepan; add grits, stirring with a whisk. Cover, reduce heat, and simmer 30 minutes or until liquid is absorbed, stirring occasionally. Remove from heat. Add 1/2 cup cheddar cheese, stirring until cheese melts.

Preheat oven to 375°.

Heat oil and butter in a large nonstick skillet over medium-high heat. Add onions, bell pepper, garlic, and mushrooms to pan; sauté 5 minutes. Sprinkle shrimp with black pepper, and add to pan; cook 1 minute. Stir in rind, juice, Worcestershire, and hot pepper sauce; cook 2 minutes. Remove from heat; cool slightly. Place grits and shrimp mixture in a large bowl; stir gently. Beat egg whites with a mixer at high speed until stiff peaks form. Gently fold egg whites into shrimp mixture. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup cheese. Bake at 375° for 25 minutes or until puffed and lightly browned. Let stand 20 minutes before serving.

Nutritional Information

Calories:

139 (27% from fat)

Fat:

4.1g (sat 1.7g,mono 1.3g,poly 0.5g)

Protein:

12.6g

Carbohydrate:

12.8g

Fiber:

0.5g

Cholesterol:

64mg

Iron:

1.6mg

Sodium:

372mg

Calcium:

77mg