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Shrimp & vegetable sauté with cheesy-baked grits
Nb persons: 6
Yield:
Preparation time:
Total time:
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| Serves 6. Hands on time: 40 minutes. Total time: 1 hr Ingredients: Olive oil cooking spray | |
| 1 cup | quick-cooking grits |
| 4 oz | low-fat garlic and herb spreadable cheese, (1/2 cup, such as chavrie or rondele) |
| 3 | egg whites |
| 1 lb med | shrimp, peeled and deveined, tail on or off |
| 1 tsp | mild chile powder |
| 1/3 tsp | sea salt divided |
| Black pepper, to taste | |
| 2 Tbsp | olive oil, divided |
| 2 small | zucchini, quartered lengthwise and cut into 1/2 inch pieces |
| 1/2 | red onion, chopped |
| 3 cloves | garlic, finely chopped |
| 1 1/2 cups | diced tomatoes with juice |
| 1 Tbsp | chopped basil |
Instructions:
Preheat oven to 325 and coat a 2-quart baking dish with cooking spray. Prepare grits according to package directions. When done, remove from heat and stir in cheese. Partially cover and let cool slightly.
Add egg whites to a clean, stainless steel bowl and beat until stiff peaks form. Gently fold one-third of egg whites into grits. Fold remaining egg whites into grits in 2 batches. Transfer mixture to prepared baking dish and bake for 40 minutes or until puffed and lightly browned. Let cool for 10 minutes before serving.
Meanwhile, season shrimp with chile powder, 1/4 tsp salt, pepper. Place a large heavy skillet on medium-high and add 2 tsp oil. When skillet is hot, add half of shrimp. Cook without moving shrimp until browned on bottom, about 2 minutes. Turn and cook until opposite sides are browned, 1-2 more minutes. Transfer shrimp to a plate and repeat with additional 2 tsp oil and remaining shrimp.
Pour remaining 2 tsp oil into same, empty skillet on med-high. Add zucchini and onion, season to taste, and cook until softened and slightly browned, 6-8 minutes. Add garlic and cook for 1 minute, stirring constantly. Add tomatoes with juice and cook until mixture thickens slightly. Add shrimp with any juices that have accumulated on the plate and stir must until heated through. Remove from heat and stir in basil.
Nutrients: 284 calories, 26g carbs, 22g protein, 511mg sodium, 124mg cholesterol
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