Seafood and Wild Rice Casserole

Squash and Tomato Gratin

Seafood and Wild Rice Casserole Ingredients:

2 (6 ounce) boxes wild rice
1 tablespoon butter
1 onion, chopped
½ pound sliced mushrooms
1 tablespoon lemon juice
2 tablespoons all-purpose flour
1 ½ cups chicken broth
½ cup skim milk
⅓ cup white wine
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
1 pound cooked shrimp
1 pound white crabmeat, picked for shells
1 bunch green onions (scallions), chopped

Supplies needed:


1. Cook the rice according to package directions; set aside.

2. In a large non-stick skillet, melt the butter and sauté the onions and mushrooms until tender, about 5 minutes.  

3. Add lemon juice. Gradually add the flour, stirring for one minute. Gradually add the chicken broth and milk. Bring the mixture to a boil, reduce heat, and simmer until thickened. Add the wine and continue cooking for 2 minutes. Reserve ¾ cup sauce.

4. Combine the remaining sauce with the rice, Parmesan cheese, shrimp, crabmeat, and green onions, mixing well.

5. Transfer to a 1-quart casserole dish coated with non-stick cooking spray. Pour half of the reserved sauce on top of the casserole.

Serves 4

To freeze casserole:
Wrap a 1-quart casserole dish with foil. Cool to room temperature, then wrap, and flash freeze for 1 hour. Wrap with foil and plastic wrap and freeze for up to 2 months.

Remove from freezer to defrost. Preheat the oven to 350°F and bake, covered, for 40 to 45 minutes or until well heated.

Nutritional facts:
Calories 283
Fat 5g
Cholesterol 136mg
Sodium 348mg
Carbohydrate 31g
Fiber 4g
Protein 26g
Diabetic Exchanges: 2 lean meat, 2 starch

Squash and Tomato Gratin Ingredients:

2 tablespoons extra-virgin olive
4 onions, halved and sliced thin
1 teaspoon light or dark brown sugar
Salt and pepper
2 garlic cloves, minced
1 medium zucchini (about 8 ounces) trimmed and sliced ⅛ inch thick
1 medium yellow squash (about 8 ounces) trimmed and sliced ⅛ inch thick
1 pound plum tomatoes (4 to 6), cored and sliced ⅛ inch thick
1 teaspoon minced fresh thyme
½ cup shredded Gruyère cheese (about 2 ounces)


1. Heat 1 tablespoon of the oil in a 12-inch non-stick skillet over medium-high heat until shimmering. Add the onions, sugar, and ¼ teaspoon salt and cook, stirring often, until softened, about 5 minutes. Reduce the heat to medium-low and continue to cook, stirring frequently, until the onions are golden and caramelized, about 30 minutes. Stir in the garlic and cook until fragrant, about 30 seconds, then remove from the heat.

2. Lightly spray a 13x9-inch baking dish with vegetable oil spray. Adjust an oven rack to the middle position and heat the oven to 375°F. Spread the onion mixture into the prepared baking dish. Following the photo, alternately shingle the sliced zucchini, yellow squash, and tomatoes on top of the onions.  

3. Brush the tops of the vegetables with the remaining tablespoon oil. Sprinkle with the thyme and season with salt and pepper to taste. Cover the dish tightly with foil and bake until the vegetables are almost tender, about 30 minutes.

4. Remove the foil, sprinkle with the Gruyère, and continue to bake until bubbling around the edges and lightly browned on top, 20 to 30 minutes. Let rest for 10 minutes before serving.

Serves 4

Nutritional facts:
Calories 225
Fat 14g
Cholesterol 15mg
Sodium 203mg
Carbohydrate 21g
Fiber 6g
Protein 7g

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