BAKED CAJUN SEAFOOD AND RICE

prep 50 minutes bake 25 minutes at 350°F

Refrigerated pasteurized lump crabmeat is an excellent alternative to traditional canned crabmeat or more expensive fresh crab. Look for it at the meat and seafood counter of your supermarket.

•    1 lb. fresh or frozen peeled and deveined small shrimp
•    1 Tbsp. butter
•   ¾ cup chopped green sweet pepper
•   ½ cup chopped onion
•   ½ cup sliced celery
•    2 cloves garlic, minced
•   ½ tsp. dried thyme, crushed
•    3 cups cooked long grain white rice
•    4 slices bacon, chopped
•    8 cups torn, stemmed fresh kale or spinach
•    2 Tbsp. butter
•    2 Tbsp. all-purpose flour
• 1½ tsp. Cajun seasoning
•    2 cups milk
•    2 cups shredded Monterey Jack cheese (8 oz.)
•  12 oz. cooked crabmeat, flaked
•   ½ cup shredded Parmesan cheese (2 oz.)
•   ½ cup chopped green onions

1. Thaw shrimp, if frozen. Rinse shrimp; pat dry. Preheat oven to 350°F. In a large skillet melt the 1 Tbsp. butter over medium heat. Add sweet pepper, onion, celery, and garlic; cook 4 minutes or until vegetables are tender, stirring occasionally. Add thyme; cook and stir 1 minute more. Transfer mixture to a bowl. Stir in cooked rice.

2. In the same skillet cook bacon over medium heat until crisp. Add kale; cook and stir 3 to 5 minutes or until wilted and tender. Remove from heat.

3. For sauce, in a small saucepan melt the 2 Tbsp. butter over medium heat. Stir in flour and Cajun seasoning; cook and stir 1 minute. Gradually stir in milk. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Reduce heat to low. Gradually add Monterey Jack cheese, stirring until cheese is melted.

4. Lightly grease a 3-qt. rectangular baking dish. Spread half the rice mixture in the prepared baking dish. Top with half the kale mixture, half the shrimp, half the crabmeat, and half the sauce. Repeat layers. Sprinkle with Parmesan cheese.

5. Bake, uncovered, 25 to 30 minutes or until bubbly. Sprinkle with green onions.

number of servings 8

per serving 440 cal., 19 g fat (11 g sat. fat), 158 mg chol., 986 mg sodium, 30 g carb., 3 g fiber, 6 g sugars, 36 g pro.