Shrimp Chili Cornbread Casserole

By Logo inline

Here we make a low-fat shrimp and vegetable chili (which is quite tasty on its own) and top it with a layer of golden cornbread for a delicious casserole that can be made ahead. The dish serves 12, so it’s just right for serving to a crowd gathered to watch a Sunday afternoon game on TV.

Shrimp Chili Cornbread Casserole
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 1 hour 40 minutes

  • 2 teaspoons canola oil

  • 1 large onion, chopped

  • 1 medium green bell pepper, chopped

  • 4 cloves garlic, minced

  • 3 medium zucchini, diced (about 5 cups)

  • 1 1/2 tablespoons chili powder

  • 1 1/2 teaspoons ground cumin

  • 1 teaspoon ground cinnamon

  • 1 teaspoon salt

  • 2 14-ounce cans no-salt-added diced tomatoes

  • 1 1/2 pounds raw shrimp, (41-50 per pound; see Ingredient Note), peeled and deveined

  • 1/2 cup chopped fresh cilantro

  • Cornbread Topping

  • 1 cup yellow cornmeal

  • 1 cup all-purpose flour

  • 2 teaspoons baking powder

  • 1/2 teaspoon salt

  • 3/4 cup nonfat milk

  • 1/4 cup canola oil

  • 1 large egg

  • 1 tablespoon honey

Directions
  1. Preheat oven to 350F.

  2. To prepare filling: Heat 2 teaspoons oil in a Dutch oven over medium heat. Add onion and bell pepper; cook, stirring often, until softened, about 3 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in zucchini; cook, stirring often, for 3 minutes. Stir in chili powder, cumin, cinnamon and 1 teaspoon salt; cook for 20 seconds. Pour in tomatoes and their juice; bring to a simmer. Remove from the heat. Stir in shrimp and cilantro. Pour into a 9-by-13-inch baking pan.

  3. To prepare cornbread topping: Whisk cornmeal, flour, baking powder and 1/2 teaspoon salt in a large bowl. Whisk milk, 1/4 cup oil, egg and honey in a medium bowl until smooth. Add the wet ingredients to the dry ingredients and stir just until moistened. Drop by heaping tablespoons over the shrimp mixture.

  4. Bake the casserole, uncovered, until the top is browned and the filling is bubbling, 40 to 45 minutes. Let stand for 10 minutes before serving.


Nutritional Facts

Servings
12
Per serving
Calories
225
Carbohydrates
24g
Fat
8g
Saturated Fat
1g
Monounsaturated Fat
4g
Protein
15g
Cholesterol
104mg
Dietary Fiber
3g
Potassium
222mg
Sodium
522mg
Added Sugars
Exchanges
1 starch
1 vegetable
2 lean meat
Carbohydrate Servings
1 1/2
Vitamin C (30% daily value)
Iron &amp
Vitamin A (15% dv).

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

american soup fish and seafood eatingwell winter super bowl stew southwestern shrimp shellfish makeover bake budget casserole easy entertainment fall main dish vitamin c omega 3 calcium vitamin d

4 replies

KittyGram
KittyGram 2015-04-14 11:29:13 -0500 Report

This recipe sounds really good!!! I'm a little confused by the directions though… Step #1 doesn't seem to fit in… it's like it's from another recipe?

KittyGram
KittyGram 2015-04-14 11:28:21 -0500 Report

This recipe sounds really good!!! I'm a little confused by the directions though… Step #'s 1 and 2 don't seem to fit in… it's like they're from another recipe?

KittyGram
KittyGram 2015-04-14 11:28:15 -0500 Report

This recipe sounds really good!!! I'm a little confused by the directions though… Step #'s 1 and 2 don't seem to fit in… it's like they're from another recipe?