Shrimp & Cheddar Grits - 27g Carbs, 1g Fiber
From: Eating Well Magazine May/June 2008
The South's version of creamy polenta, grits are easy to make on a
weeknight—especially when topped with quickly broiled shrimp and
scallions. Use the sharpest Cheddar you can find for these cheesy
grits.
Serve with: Sauteed greens and a tall glass of iced tea.
NUTRITION PROFILE:
Low Sodium | Low Sat Fat | High Calcium | Heart Healthy
Servings: 4
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
1 14oz can reduced-sodium chicken broth
1 1/2 cups water
3/4 cup quick grits (not instant) (see Shopping Tip)
1/2 tsp freshly ground pepper, divided
3/4 cup shredded extra-sharp or sharp Cheddar cheese
1 lb peeled and deveined raw shrimp (16-20 per lb; see Shopping Tip)
1 bunch scallions, trimmed and cut into 1-inch pieces
1 Tbsp extra-virgin olive oil
1/4 tsp garlic powder
1/8 tsp salt
1. Position rack in upper third of oven; preheat broiler.
2. Bring broth and water to a boil in a large saucepan over
medium-high heat. Whisk in grits and 1/4 teaspoon pepper. Reduce
heat to medium-low, cover and cook, stirring occasionally, until
thickened, 5 to 7 minutes. Remove from heat and stir in cheese.
Cover to keep warm.
3. Meanwhile, toss shrimp, scallions, oil, garlic powder, the
remaining 1/4 teaspoon pepper and salt in a medium bowl. Transfer
to a rimmed baking sheet. Broil, stirring once, until the shrimp
are pink and just cooked through, 5 to 6 minutes. Serve the grits
topped with the broiled shrimp and scallions.
Servings: 4
Nutrition per Serving:
356 Calories, 13g Fat, 5g Sat, 3g Mono, 197mg Cholesterol, 32g Protein,
27g Carbs, 1g Fiber, 428mg Sodium, 275mg Potassium
Nutrition bonus:
Selenium (61% daily value), Calcium (25% dv), Iron (20% dv),
Vitamin A (15% dv).
2 Carbohydrate Servings
Exchanges: 2 starch, 4 lean meat, 1 fat
TIP: Shopping Tips:
Look for quick grits near oatmeal and other hot cereals or near
cornmeal in the baking aisle.
Shrimp is usually sold by the number needed to make one pound.
For example, "21-25 count" means there will be 21 to 25 shrimp
in a pound. Size names, such as "large" or "extra large," are
not standardized, so to be sure you're getting the size you
want, order by the count (or number) per pound. Both wild-caught
and farm-raised shrimp can damage the surrounding ecosystems
when not managed properly. Fortunately, it is possible to buy
shrimp that have been raised or caught with sound environmental
practices. Look for fresh or frozen shrimp certified by an
independent agency, such as Wild American Shrimp or Marine
Stewardship Council. If you can't find certified shrimp, choose
wild-caught shrimp from North America—it's more likely to be
sustainably caught.
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