Active time: 25 minutes Total time: 35 minutes
This quick, mildly spicy Cajun-inspired shrimp dish substitutes traditional corn grits with grated cauliflower. When cooked with a little milk and bay leaves, the cauliflower becomes tender and creamy. If you keep the cauliflower head whole, it makes grating the cauliflower a breeze, just stop when you get to the hardest part of the core.
RD tip: Swapping corn grits for cauliflower increases the fiber content by 5 grams. This recipe is great if you are trying to eat a high-protein diet because you still want to make sure you’re getting enough fiber.
Shrimp and Cauliflower “Grits”
- 1 tablespoon olive oil
- 1 large red bell pepper, seeded and chopped
- 1 medium onion, chopped
- 2 small garlic cloves, chopped
- 1 (15 oz/425g) can no sodium-added diced tomatoes
- 1 tablespoon salt-free Cajun seasoning
- 1 medium (2-pound) head cauliflower, leaves, hard stem and core removed
- 3/4 cup (177ml) milk or unsweetened non-dairy milk
- 1/2 teaspoon salt, divided
- 1/4 teaspoon pepper
- 1/2 cup (57g) grated cheddar cheese
- 1 pound (454g) shrimp, peeled and deveined
- 1/4 cup (12g) parsley, chopped
- Hot sauce, optional, for serving
Heat the oil in a large sauté pan over medium heat. When the oil is hot, add the bell pepper and onions and sauté until the vegetables are tender and beginning to brown, 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add the tomatoes, Cajun seasoning and 1/4 teaspoon of salt and bring to a simmer. Cover and reduce heat to low.
Cut any leaves off of the cauliflower. Grate the cauliflower with a box grater into rice-like bits, stopping when you get to the hard core and stem. Discard core and place the grated cauliflower in a medium saucepan. Add the milk, remaining 1/4 teaspoon salt and a bay leaf. Bring to a simmer over medium-low heat and cook, stirring frequently, until the cauliflower is very tender, about 8 minutes. Season with pepper and stir in the cheese. Cover and keep warm over low heat.
Add the shrimp to the tomato mixture, cover and cook over low heat, stirring once, until the shrimp are cooked through, about 8 minutes. Divide the “grits” among 4 shallow bowls and top with the shrimp mixture and a sprinkle of parsley.
Serves: 4 | Serving Size: About 1 cup shrimp mixture, plus 3/4 cup cauliflower grits
Nutrition (per serving): Calories: 288; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 240mg; Sodium: 678mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 10g; Protein: 30g