- 30 mins
- 65 mins
Ingredients
- 1 1/2 lb unpeeled medium size fresh shrimp
- 1 lb fresh asparagus
- vegetable cooking spray
- 1 Tbsp reduced calorie margarine
- 1 cup sliced fresh mushrooms
- 1/2 cup sliced green onions
- 1 1/2 Tbsp all purpose flour
- 1 cup evaporated skimmed milk, divided
- 1/3 cup dry sherry
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 (10 3/4 oz)can 98% fat free cream of chicken soup
- 1 cup (4 oz) shredded reduced fat sharp cheddar cheese
- 1 1/2 cups chopped cooked chicken breast (skinned before cooking and
- cooked without salt)
- 8 cups cooked long grain and wild rice blend (cooked without salt or fat)
- paprika - optional
Preparation
Step 1
Peel and devein shrimp; set aside. Snap off tough ends of asparagus. Remove scales from stalks with a knife or vegetable peeler, if desired. Cut asparagus into 1 inch pieces. Coat a large saucepan with cooking spray; add margarine. Place over medium high heat until margarine melts. Add asparagus, mushrooms, and green onions; saute 3-4 minutes or until asparagus is crisp tender. Add shrimp; saute 2-3 minutes or until shrimp until pink. Combine flour and 1/4 cup milk; stirring until smooth. Combine flour mixture, remaining milk, sherry and next 3 ingredients; stir until smooth. Add to saucepan; cook over medium heat, stirring constantly, until thickened and bubbly. Add cheese, and stir until cheese melts. Remove from heat, and stir in chicken. Spoon rice into a 13x9x2 inch baking dish coated with cooking spray. Pour shrimp mixture over rice; sprinkle with paprika, if desired. Cover loosely with aluminum foil, and bake at 350 for 30-35 minutes or until bubbly. Serve immediately.
Calories: 376
Total Fat: 7.0g
Cholesterol: 124mg
Carbs: 48.2g
Sodium: 485mg