Shrimp and Grits Casserole

A few spoonfuls of cream cheese give the casserole a velvety texture. Garnish with a sprig of fresh parsley, if you like.

Yield: 6 servings (serving size: about 1 cup)

Ingredients

• 2  cups  2% reduced-fat milk
• 3/4  cup  fat-free, less-sodium chicken broth
• 1  cup  uncooked quick-cooking grits
• 1/4  teaspoon  salt
• 1/2  cup  (2 ounces) shredded Parmesan cheese
• 2  tablespoons  butter
• 1  (3-ounce) package 1/3-less-fat cream cheese
• 3  tablespoons  chopped fresh flat-leaf parsley
• 1  tablespoon  chopped fresh chives
• 1  tablespoon  fresh lemon juice
• 2  large egg whites
• 1  pound  peeled and deveined medium shrimp, coarsely chopped
• Cooking spray
• Hot pepper sauce (optional)

Preparation

1. Preheat oven to 375°.

2. Combine milk and broth in a medium heavy saucepan; bring to a boil. Gradually add grits and salt to pan, stirring constantly with a whisk. Cook 5 minutes or until thick, stirring constantly. Remove from heat. Stir in Parmesan, butter, and cream cheese. Stir in parsley and next 4 ingredients (through shrimp). Spoon mixture into an 11 x 7–inch baking dish coated with cooking spray. Bake at 375° for 25 minutes or until set. Serve with hot pepper sauce, if desired.

Nutritional Information

Calories:

341 (34% from fat)

Fat:

13g (sat 7.5g,mono 3.5g,poly 1g)

Protein:

27.5g

Carbohydrate:

27.2g

Fiber:

0.6g

Cholesterol:

149mg

Iron:

3.2mg

Sodium:

571mg

Calcium:

293mg