This can be made with any combination of seafood, such as scallops, crab or lobster. Serve with green beans and endive salad. In saucepan, bring 1-1/2 cups salted water to boil. Stir in rice; cover and simmer over low heat for 15-20 minutes or until tender and water is absorbed. Remove from heat; stir in egg white and 1 tb of the parsley. Press mixture into bottom of greased 8-inch square baking dish or other shallow heat proof casserole with same volume; set aside. Meanwhile, in nonstick skillet, melt 1 tb of the butter over medium-high heat; cook garlic, mushrooms and celery, stirring, for about 5 minutes or just until vegetables start to brown. Stir in onions, dill and 1/4 ts each of the salt and pepper; cook over high heat for about 2 minutes or until lightly browned. transfer to large bowl. Whip out skillet; pour in 2 cups water and bring to simmer. Cook shrimp for about 1 minute or just until pink. Reserve 1 cup of liquid, rinse shrimp under cold running water. Shell and devein shrimp; arrange over rice in baking dish. In heavy saucepan, melt remaining butter over medium heat; stir in flour. Cook, stirring, for about 2 minutes, without browning; gradually whisk in reserved liquid and milk. Cook, stirring, for about 20 minutes or until thickened. Remove from heat; stir in 1/2 cup of the cheese, lemon rind and remaining salt and pepper until cheese is melted. Stir into vegetable mixture along with remaining parsley; pour over shrimp in baking dish. [Can be prepared to this point, covered and refrigerated for up to 1 day. Let stand at room temperature for 30 minutes before baking.] In small bowl, stir together remaining cheese and bread crumbs. Sprinkle evenly over casserole. Bake in 325F 160C oven for 40-50 minutes or until heated through. Broil for about 2 minutes or until top is golden. Let stand for 15 minutes. 4 servings for $17.01CDN [Nov 95] Per Serving: about 480 calories, 32 g protein, 19 g fat, 43 g carbohydrate, excellent source calcium, good source iron Tip: For added colour, substitute 1/4 cup wild rice for long-grain rice. cook wild rice for 30 minutes before adding long-grain rice. Source: Canadian Living magazine, Nov 95 Presented in article "Hearty & Healthy: Casseroles See The Light" Recipe by Canadian Living Test Kitchen [-=PAM=-] PA_Meadows@msn.com
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|Serving Size: 1 Serving (334g)|
|Recipe Makes: 4|
|Calories from Fat: 171 (31%)|
|Amt Per Serving||% DV|
|Total Fat 19g||25 %|
|Saturated Fat 10.2g||51 %|
|Monounsaturated Fat 4.9g|
|Polyunsanturated Fat 1.9g|
|Cholesterol 217.2mg||67 %|
|Sodium 510.4mg||18 %|
|Potassium 676.7mg||18 %|
|Total Carbohydrate 54.5g||16 %|
|Dietary Fiber 3.1g||13 %|
|Sugars, other 51.4g|
|Protein 38.6g||55 %|
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Calories per serving: 547
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