SHRIMP & GRITS
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 Rondelé)
3 large fresh egg whites
1 lb medium shrimp, peeled and deveined, tail on or off
1 tsp mild chile powder
1/3 tsp sea salt, divided
Fresh ground 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, fi nely chopped
1 1/2 cups no-salt-added diced tomatoes with juice
1 tbsp chopped fresh basil
1. Preheat oven to 325°F and coat a 2-qt 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.
2. Add egg whites to a clean, stainless steel bowl and beat with an electric mixer on medium-high speed 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.
3. Meanwhile, season shrimp with chile powder, 1/4 tsp salt and black pepper. Place a large, heavy skillet on medium-high and add 2 tsp oil. When skillet is hot, add half of shrimp. (TIP: Cooking in batches means that the shrimp will have enough space in the hot pan to brown and develop fl avor, rather than steam.) Cook without moving shrimp until browned on bottom, about 2 minutes. Turn and cook until opposite sides are browned, 1 to 2 more minutes. Transfer shrimp to a plate and repeat with additional 2 tsp oil and remaining shrimp.
4. Pour remaining 2 tsp oil into same, empty skillet on medium-high. Add zucchini and onion, season with remaining salt and black pepper, and cook until softened and lightly browned, 6 to 8 minutes. Add garlic and cook for 1 minute, stirring constantly. Add tomatoes with their juice and cook until mixture thickens slightly. Add shrimp with any juices that have accumulated on the plate and stir just until heated through. Remove from heat and stir in basil. Spoon grits onto each of 6 plates, dividing evenly, then top with about 3/4 cups shrimp mixture. Serve immediately.
Nutrients per serving (1 cup grits and 3/4 cup shrimp mixture): Calories: 284, Total Fat: 8 g, Sat. Fat: 2 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Omega-3s: 430 mg, Omega-6s: 640 mg, Carbs: 26 g,
Fiber: 2 g, Sugars: 3 g, Protein: 22 g, Sodium: 511 mg, Cholesterol: 124 mg