If you're a fan of Southern cuisine, you'll love my healthy take on Shrimp & Grits. This classic dish is packed with heat, flavor, and creamy goodness, but my version is guilt-free and nutritious. It's just in time for Mardi Gras, and my recipe for Shrimp & Cauliflower "Faux Grits" can be enjoyed now or anytime!
I've always loved traveling, trying new foods, and enjoying local indulgences. When I visited New Orleans, I had my first experience with Southern foods and fell in love with beignets and po'boy sandwiches, and I especially enjoyed shrimp & grits.
I was inspired to come up with a healthier version of that amazing meal of spicey seafood paired with creamy yumminess. Something that felt indulgent, and comforting and also provides me with a dinner with lots of nutrition to support my health. I try to include at least 20-25 grams of protein and two servings of vegetables in every meal.
Shrimp is a great source of protein and I knew I could figure out that part of the dish by using Cajun seasonings, adding more veggies, cutting down on the butter, cheese, and whole milk, and omitting the fatty bacon. I decided to cook up the shrimp with onions, garlic, bell peppers, and some sweet corn, which all worked well and made a tasty combination. But the grits were a challenge!
Traditional grits are made with stone-ground corn, which is delicious but not very nutritious. They’re loaded with butter and cheese giving them a rich, creamy texture. And they make a great bed for some spicy shrimp!
Now, before I continue with the story, I must provide full disclosure: this version of grits is not like what you would find at Cafe Fleur De Lis or Ruby Slipper Cafe, but for me, it feels comforting and is also a great way to sneak more vegetables into your diet.
Continuing to figure out this recipe, I decided to turn to the chameleon of vegetables, cauliflower! Cauliflower is very versatile and can be camouflaged into so many cool foods and textures. I’ve used it in place of everything from rice to mashed potatoes and even in place of pasta in casseroles! Why not grits?
Cauliflower is nutrient-packed and is a great source of potassium which is important for nerve function and muscle contractions, fiber for satiety and digestive health, vitamin C for immune system support and maintaining bones and teeth, and vitamin B6 to help with blood sugar regulation.
To get that creamy texture from this cruciferous vegetable, I steam the cauliflower until fork-tender and then blend it in a large blender or food processor with a bit of butter and milk until it reaches the desired consistency. Rather than load it up with cheese, shredded sharp cheddar is treated as a garnish to lend to the experience of rich flavor and gooey yumminess. Top it all off with some green onions and your favorite hot sauce and enjoy a healthy version of Cajun-Spiced Shrimp & Grits, the classic flavors of the South you crave but without any guilt.
Shrimp & Cauliflower "Faux Grits"
Cajun-Spiced Shrimp with Vegetables
Ingredients:
1 pound shrimp, peeled and deveined (thawed if frozen)
2 tablespoons olive oil, divided
½ red onion, chopped
1 red bell pepper, chopped
2-3 cloves garlic, minced
1 cup frozen corn, thawed
1 tablespoon Cajun seasoning blend (or more if you like more heat)
Salt & Pepper to taste (I use about ½ teaspoon of each)
Directions:
Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the shrimp and cook for 4-5 minutes until the shrimp turn pink in color and are cooked through. Remove the shrimp from the skillet to a plate and set aside.
Add the remaining 1 tablespoon of olive oil to the skillet, along with the onion and bell pepper. Stir occasionally and cook for about 5-7 minutes or until softened. Then add the garlic and heat for 1-2 minutes until fragrant. Then stir in the corn.
Next, add the cooked shrimp back to the skillet with the vegetables. Sprinkle in the Cajun seasoning, salt, and pepper. Stir gently to coat the shrimp and vegetables in the seasonings. Remove from heat when thoroughly combined so as not to overcook the shrimp.
Cauliflower "Faux Grits"
Ingredients:
1 small-medium head cauliflower, cut into florets (about 4-5 cups)
½ cup milk of choice
2 tablespoons butter
1 tsp salt
Directions:
Steam the cauliflower florets until fork-tender, either on the stovetop* or in the microwave** as explained below.
While still hot, place the cauliflower with the milk, butter, and salt into a blender or food processor. Pulse the blades until your desired creamy texture is achieved. Note: You may need to scrape down the edges of the bending container for consistency.
*Stovetop: Place the cauliflower florets in a large pot filled halfway with water. Bring water to a simmer and steam until fork tender. Carefully drain the water.
**Microwave: Place the cauliflower in a large glass bowl with about ½ cup of water. Cover with a clean dishcloth and microwave for 6-8 minutes, until fork tender. Carefully drain excess water.
Serving Suggestion
Garnish:
¼ cup shredded sharp cheddar
¼ cup green onions, chopped
Hot sauce
Spoon ¼ of the Cauliflower "Faux Grits" mixture onto a plate and top with ¼ of the Shrimp with Vegetables.
Garnish with a sprinkle (about one tablespoon each) of sharp cheddar cheese and green onions.
Douse with hot sauce of choice.
Enjoy!
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