Cauliflower Fried “Rice” (see below)
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 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
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.