Recipe: Shrimp, Grits, and Greens

Shrimp and grits might be a Southern staple, but the classic version is often heavy on fat, sodium and carbs. Luckily, there’s a way to enjoy the same comforting flavors with a lighter, healthier twist.

At the John Theurer Cancer Center’s Culinary Medicine Kitchen, dietitian Kathryn Hamilton, RDN, is showing us how. Her “Breakfast Around the World” series puts a nutritious spin on international (and regional) breakfast favorites – starting with this updated shrimp and grits recipe packed with flavor, fiber and greens.

Ingredients:

For the grits:

• 5 cups water
• 1 teaspoon sea salt
• 1 cup quick grits
• ½ cup milk
• 2 tablespoons butter
• ¾ cup shredded cheddar cheese
• Ground black pepper, to taste

For the shrimp and greens:

• 2 lbs frozen (thawed) cooked shrimp (medium size)
• 1 yellow onion, quartered
• 1 cup shredded carrots
• 1 bunch baby spinach
• 2 dried bay leaves
• 10 peppercorns
• 2 cloves garlic, minced
• 5 tablespoons butter, divided
• Old Bay seasoning, to taste
• Sea salt and ground pepper, to taste
• Tabasco or hot sauce, optional
  
  

Preparation

1. Make the grits: In a medium saucepan, bring water and salt to a boil. Slowly whisk in the grits. When the mixture returns to a simmer, stir in the milk and butter. Turn heat to low, cover partially, and cook—stirring often—until thickened. Add more milk if needed. Stir in the cheese, season with pepper and salt to taste, and keep warm.
2. Build the broth: In a separate saucepan, combine onion, carrot, 1 handful of spinach, bay leaves, peppercorns, and ¼ teaspoon salt. Add just enough water to cover (about 1 quart). Bring to a boil, then simmer to infuse flavor while you prep the shrimp and greens.
3. Cook the shrimp: In a large skillet over medium-high heat, melt 2 tablespoons butter. Add half the shrimp, season with salt, pepper and Old Bay, and cook until just warmed through. Remove shrimp and repeat with remaining shrimp. Set aside.
4. Strain the broth to remove solids and reserve the liquid.
5. Sauté the greens: In the same skillet, melt remaining butter. Add garlic and cook 1 minute. Stir in remaining spinach and season with salt and pepper. Sauté for 5 minutes. Pour in 1 cup of the broth and simmer until the greens are tender and the broth has reduced slightly.
6. Finish it off: Fold the shrimp back into the pan with the greens. Adjust seasoning with salt, pepper, and hot sauce if desired.
7. Serve: Spoon grits into shallow bowls. Top with shrimp, greens, and a drizzle of the flavorful broth.
   
   

Tips to Make It Even Healthier

• Toss in extra veggies like bell peppers or tomatoes.
• Add beans or lentils for more fiber and plant-based protein.
• Use whole grain grits for more nutrition.
• Serve with a side of fruit for a well-rounded meal.
  
  

Next Steps & Resources

• Recipe shared by the oncology dieticians at John Theurer Cancer Center

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.