Description
A wholesome and flavorful Healthy Shrimp Rice Casserole with a medley of sautéed vegetables, aromatic spices, tender shrimp, and melted feta cheese. This baked dish balances protein, veggies, and grains for a nutritious and satisfying meal that’s perfect for weeknight dinners or meal prep.
Ingredients
Scale
Rice
- 1 cup long grain white rice, dry (preferably basmati)
Shrimp and Veggies
- 1 pound shrimp, thawed with tails and shells removed (pre-cooked or raw)
- 2 Tbsp olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 1 tsp oregano
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and pepper, to taste
- 3 cups baby spinach
Sauce and Cheese
- 2 cups tomato sauce (marinara recommended)
- 5 ounces feta cheese (about 150 grams)
Garnish
- Fresh basil, chopped, for garnish
Instructions
- Cook rice: Rinse the long grain white rice thoroughly under cold water. Cook according to package instructions, typically about 15-20 minutes, until tender and fluffy. Drain any excess water if needed and set aside.
- Preheat oven: Set your oven to 350°F (175°C) to prepare for baking the casserole later.
- Cook veggies: In a large skillet or pan over medium-high heat, warm 2 tablespoons of olive oil. Add minced garlic, diced onion, and chopped bell peppers along with oregano, chili powder, and cumin. Sauté for about 7 minutes until the vegetables are tender and aromatic. Add the baby spinach last and cook for an additional 2 minutes until the spinach wilts.
- Cook shrimp (if using raw): Transfer the cooked vegetables to a large casserole dish. Using the same pan, cook raw shrimp for 1-2 minutes per side until they turn pink and are opaque throughout. Work in batches if necessary. If using pre-cooked shrimp, skip this step and add shrimp directly in the casserole dish later.
- Combine ingredients: Add the cooked rice, shrimp (cooked or pre-cooked), tomato sauce, and sautéed vegetables into the large casserole dish. Season generously with salt and pepper. Toss or stir well to ensure everything is evenly combined. Break the feta cheese into small pieces and sprinkle over the top of the casserole evenly.
- Bake: Place the casserole dish into the preheated oven and bake for 20 minutes. This allows the flavors to meld, the cheese to melt and slightly brown, and the dish to heat through thoroughly.
- Serve: Remove from the oven and garnish with freshly chopped basil leaves. Optionally, add extra cracked black pepper to taste. Serve hot and enjoy your healthy shrimp rice casserole!
Notes
- You can use pre-cooked shrimp to save time; just add them directly into the casserole dish without additional cooking.
- Using basmati or another fragrant long grain rice adds extra aroma and texture to the dish.
- Adjust the spices to your taste, adding more chili powder for heat if desired.
- For a lower fat option, use less olive oil or substitute with a cooking spray.
- Leftovers store well in the fridge for up to 3 days and can be reheated in the oven or microwave.
