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Straightforward Tomato, Feta, and Shrimp Casserole


Transport your self to the sun-drenched shores with this simple casserole! Impressed by the recent substances of Mediterranean delicacies, this casserole brings collectively juicy roasted tomatoes, tangy feta cheese, and succulent shrimp in a harmonious mix. And to make this dish much more satisfying, we serve it on high of a mattress of cauliflower rice – including a deliciously hearty base to the dish.

With only a handful of easy substances and minimal preparation time, you’ll be able to create a flavorful and satisfying meal that’s excellent for any night time of the week. Be at liberty to make use of recent or frozen shrimp on this, simply be certain that to utterly thaw your shrimp if frozen.

Yields 4 servings of Straightforward Tomato, Feta, and Shrimp Casserole

The Preparation

Tomato, Feta, and Shrimp Casserole:

  • 4 medium tomatoes, lower into items
  • 3 tablespoon olive oil
  • 4 teaspoon recent garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon floor fennel seed
  • 16 ounce uncooked shrimp, de-veined and de-tailed
  • 1/2 medium lemon, juice and zest
  • 3/4 cup Feta cheese, crumbled
  • 2 tablespoon recent parsley, chopped
  • salt and pepper, to style

Cauliflower Rice:

  • 400 gram cauliflower rice
  • 3 tablespoons olive oil
  • 2 teaspoon recent garlic, minced
  • 1 teaspoon Italian seasoning
  • salt and pepper, to style

The Execution

1. Collect and prep your whole substances. De-tail and de-vein shrimp if wanted. Pre-heat oven to 350F.

2. Add the tomatoes, olive oil, garlic, oregano and fennel seed to a casserole dish. Season with salt and pepper, then combine collectively. Bake within the oven for 25-Half-hour.

3. Whereas the tomatoes are cooking, warmth a pan on the range over medium-high warmth. Add the cauliflower rice, olive oil, garlic, Italian seasoning and salt and pepper to style. Prepare dinner till desired consistency, stirring regularly. Put aside.

4. As soon as the tomatoes are roasted, layer the shrimp excessive. Then, sprinkle lemon juice, lemon zest, and crumbled feta cheese over the shrimp. Place again into the oven and bake for an extra 8-10 minutes or till shrimp are cooked by means of.

5. Whereas the shrimp are cooking, re-heat the cauliflower rice in order that it is able to serve. As soon as the casserole is completed, sprinkle chopped parsley excessive.

6. Serve the casserole over cauliflower rice and revel in!

This makes a complete of 4 servings of Straightforward Tomato, Feta, and Shrimp Casserole. Every serving comes out to be 395 energy, 28.4g fat, 10.5g internet carbs, and 23g protein.

NUTRITION CALORIES FAT CARBS FIBER NET CARBS PROTEIN
4 medium tomatoes 89 1 19 5.9 13.1 4.3
3 tablespoon olive oil 358 41 0 0 0 0
4 teaspoon recent garlic 17 0.1 3.7 0.2 3.5 0.7
1 teaspoon dried oregano 3.7 0.1 1 0.6 0.4 0.1
1 teaspoon floor fennel seed 6.8 0.3 1 0.8 0.2 0.3
16 ounce uncooked shrimp 322 4.6 4.1 0 4.1 62
1/2 lemon 8.5 0.1 2.5 0.8 1.7 0.3
3/4 cup Feta cheese 297 24 4.6 0 4.6 16
2 tablespoon recent parsley 2.7 0.1 0.5 0.3 0.2 0.2
400g cauliflower rice 100 1.1 20 8 12 7.7
3 tablespoons olive oil 358 41 0 0 0 0
2 teaspoon recent garlic 8.4 0 1.9 0.1 1.8 0.4
1 teaspoon italian seasoning 2.8 0.1 0.6 0.4 0.2 0.1
salt and pepper, to style 5 0 0.1 0 0.1 0
Totals 1578.9 113.5 59 17.1 41.9 92.1
Per Serving (/4) 395 28.4 14.8 4.3 10.5 23.0

Straightforward Tomato, Feta, and Shrimp Casserole

This makes a complete of 4 servings of Straightforward Tomato, Feta, and Shrimp Casserole. Every serving comes out to be 395 energy, 28.4g fat, 10.5g internet carbs, and 23g protein.

Prep Time 5 minutes

Prepare dinner Time 40 minutes

Complete Time 45 minutes

Components  

Tomato, Feta, and Shrimp Casserole:

  • 4 medium tomatoes lower into items
  • 3 tablespoon olive oil
  • 4 teaspoon recent garlic minced
  • 1 teaspoon dried oregano
  • 1 teaspoon floor fennel seed
  • 16 ounce uncooked shrimp de-veined and de-tailed
  • ½ medium lemon juice and zest
  • ¾ cup Feta cheese crumbled
  • 2 tablespoon recent parsley chopped
  • salt and pepper to style

Cauliflower Rice:

  • 400 gram cauliflower rice
  • 3 tablespoons olive oil
  • 2 teaspoon recent garlic minced
  • 1 teaspoon italian seasoning
  • salt and pepper to style

Directions 

  • Collect and prep your whole substances. De-tail and de-vein shrimp if wanted. Pre-heat oven to 350F.

  • Add the tomatoes, olive oil, garlic, oregano and fennel seed to a casserole dish. Season with salt and pepper, then combine collectively. Bake within the oven for 25-Half-hour.

  • Whereas the tomatoes are cooking, warmth a pan on the range over medium-high warmth. Add the cauliflower rice, olive oil, garlic, italian seasoning and salt and pepper to style. Prepare dinner till desired consistency, stirring regularly. Put aside.

  • As soon as the tomatoes are roasted, layer the shrimp excessive. Then, sprinkle lemon juice, lemon zest, and crumbled feta cheese over the shrimp. Place again into the oven and bake for an extra 8-10 minutes or till shrimp are cooked by means of.

  • Whereas the shrimp are cooking, re-heat the cauliflower rice in order that it is able to serve. As soon as the casserole is completed, sprinkle chopped parsley excessive.

  • Serve the casserole over cauliflower rice and revel in!

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