Shrimp and cauliflower “Gryn” | MyFitnessPal

This quick, mildly spicy Cajun-inspired shrimp stir-fry swaps out traditional corn grits for shredded cauliflower. Simmered with milk and bay leaves, the cauliflower becomes tender and creamy for a lighter take on the classic. To save time on the grill, you can also use frozen roasted cauliflower instead.

Active time: 25 minutes | Total time: 35 minutes

“Gryn” of prawns and cauliflower

Ingredients

• 1 tablespoon (15 g) olive oil
• 1 large red pepper, cored and chopped
• 1 medium onion, chopped
• 2 small garlic cloves, minced
• 1 (15 oz./425 g) can no-sodium diced tomatoes
• 1 tablespoon salt-free Cajun seasoning
• 1/4 teaspoon salt, divided
• 1 large head (840g) cauliflower, leaves, tough stem and core removed
• 3/4 cup (183 g) fat-free milk or unsweetened non-dairy milk
• 1 bay leaf
• 1/4 teaspoon black pepper
• 1/2 cup (57 g) grated cheddar cheese
• 1 lb (454 g) shrimp, peeled and deveined
• 1/4 cup (12 g) parsley, chopped
• Hot sauce, optional, for serving
• Lemon wedges, optional, for serving

Directions

Heat the oil in a large sauté pan over medium heat. When the oil is hot, add the peppers and onions and sauté for about 5 minutes, until they are tender and starting to brown. Add the garlic and cook for about 30 seconds until fragrant. Stir in the chopped tomatoes, Cajun seasoning, and 1/8 teaspoon salt and bring to a boil. Cover and reduce heat to low.

Meanwhile, remove any leaves from the cauliflower. Grate the cauliflower with a grater into rice-like pieces, stopping at the hard core; discard the core. Transfer the shredded cauliflower to a medium saucepan. Add the milk and stir in the remaining 1/8 teaspoon salt and the bay leaf. Bring to the boil, cover and cook for 5 minutes. Uncover and continue to cook, stirring occasionally, for 3-4 minutes, until the mixture is very tender and thickened. Cover and keep warm at low heat.

Add the shrimp to the tomato mixture, cover, and cook over low heat, stirring once, for 3-5 minutes, until the shrimp are just opaque and cooked through to an internal temperature of 145°F (63°C). Divide the cauliflower grits between 4 shallow bowls and top with the prawn mixture. Sprinkle with parsley and serve with hot sauce and lemon wedges, if desired.

Serves: 4 | Serving Size: About 1 cup shrimp mixture plus 3/4 cup cauliflower grits

Nutrition (per serving): Calories: 260; Total fat: 6g; Saturated fat: 2g; Monounsaturated fat: 3g; Polyunsaturated fat: 2g; Cholesterol: 190mg; Sodium: 397 mg; Carbohydrate: 22g; Dietary fiber: 5g; Sugar: 12g; Protein: 30g