Cauliflower Fried “Rice” (see below)
Cauliflower Grits with Shrimp & Okra Creole
Original recipe from American Diabetes Association site.
Serving Size: ~¾ cup grits + ½ cup Creole (per serving, 2 servings total)
Ingredients
For the Grits:
- 1 lb cauliflower, trimmed and grated (about 4 cups)
- 1 tsp olive oil
- ½ clove garlic, minced
- ¼ can low-sodium white beans, drained and rinsed (about ⅓ cup)
- ¼ cup low-sodium chicken broth
- ¼ cup water
- ½ tbsp finely grated Parmesan cheese (optional)
- ¼ tsp onion powder
- Black pepper, to taste
For the Shrimp & Okra Creole:
- ½ lb large shrimp, peeled and deveined
- 1½ tsp olive oil, divided
- 1 stalk celery, diced
- ½ small yellow onion, diced
- ½ green bell pepper, diced
- 1–2 cloves garlic, minced
- 1 tsp salt-free Creole seasoning
- 7 oz canned diced tomatoes (½ of a 14-oz can)
- ½ cup low-sodium chicken broth
- 1 bay leaf
- ½ tsp Worcestershire sauce
- ½ cup sliced okra (fresh or frozen)
- ½ green onion, sliced (for garnish)
- Hot sauce, optional (for garnish)
Directions
Make the Grits
- Heat oil in a medium pot over medium-high heat.
- Add cauliflower and cook ~8 minutes, until softened and lightly browned.
- Add garlic; cook 30 seconds.
- Stir in beans, broth, and water. Cook 3–4 minutes, then remove from heat.
- Stir in Parmesan and onion powder. Mash or blend until creamy but still slightly textured.
- Season with black pepper, cover, and keep warm.
Cook the Shrimp & Okra Creole
- Pat shrimp dry. Heat ¾ tsp oil in a skillet over medium-high.
- Sear shrimp in a single layer until just opaque and lightly browned; remove to a plate.
- Add remaining oil, celery, onion, and bell pepper to skillet. Cook ~5 minutes until tender.
- Add garlic and Creole seasoning; cook 30 seconds.
- Stir in tomatoes, broth, bay leaf, Worcestershire, and okra. Bring to a boil, then reduce to simmer ~8 minutes, stirring often, until slightly thickened.
- Return shrimp to the pan and cook 1–2 minutes until heated through.
Assemble
Spoon grits into bowls, top with shrimp & okra Creole, and garnish with sliced green onion and a dash of hot sauce if desired.
Estimated Nutrition (Per Serving, 2 Servings Total)
| Per Serving | |
|---|---|
| Calories | ~240–260 |
| Protein | ~23 g |
| Carbohydrates | ~22 g |
| Fiber | ~8–9 g |
| Total Fat | ~6–7 g |
| Sodium | ~330 mg |
| Potassium | ~1,100 mg |
(Values adjusted proportionally from original recipe + okra adds ~2 g carbs, 1 g fiber per serving.)
Homemade Creole Seasoning
| Ingredient | Amount |
|---|---|
| Paprika | 2 tbsp |
| Garlic powder | 1 tsp |
| Onion powder | 1 tsp |
| Dried oregano | 1 tsp |
| Dried thyme | 1 tsp |
| Dried basil | ½ tsp |
| Black pepper | 1 tsp |
| White pepper | ½ tsp |
| Cayenne pepper | ½ tsp |
| Salt | 1 tsp (adjust to taste) |
Instructions
- Combine all ingredients in a small bowl.
- Mix thoroughly until well blended.
- Store in an airtight jar or spice container in a cool, dark place for up to 6 months.
Cauliflower Fried “Rice”
Cauliflower Fried Rice (original recipe via ADA Diabetic Food Hub)
Ingredients
- olive oil (divided) 1 tbsp
- toasted sesame oil 1 tsp
- green onion (scallion) (chopped) 3
- soy sauce (reduced-sodium) 1 1/2 tbsp
- low sodium chicken broth (no-salt-added, fat-free) 1/4 cup
- ground ginger 1/8 tsp
- large carrots (finely diced) 2
- cauliflower florets 3 cup
- black pepper (ground ) 1/8 tsp
Step-By-Step Instructions:
- Cut the cauliflower into small chunks and process in a food processor until rice consistency, or grate the head of cauliflower with a grater; set aside.
- Heat 1/2 Tbsp. olive oil in a nonstick pan over medium-high heat. Add carrots and scallions and sauté for 5 minutes.
- Add remaining 1/2 Tbsp. olive oil and sesame oil to pan. Add cauliflower “rice” and remaining ingredients and lower heat to medium-low. Cook cauliflower mixture for 6-8 minutes, stirring frequently. Cauliflower should be tender, but not mushy.
Bill Gibson, II 