The Super Diabetes Site

Tag: seafood

  • Grilled Tilapia with Crunchy Corn Salsa & Arugula

    Grilled Tilapia with Crunchy Corn Salsa & Arugula

    How to Make Grilled Tilapia with Crunchy Corn Salsa & Arugula

    This grilled tilapia is a fresh and flavorful dish that fits in the Dietary Approaches to Stop Hypertension (DASH) Meal Pattern, meaning it’s a good choice for those who are mindful of their blood pressure. Tender tilapia fillets are grilled to perfection and served with a vibrant salsa made from crunchy corn, tomatoes, onions, and cilantro, all atop a bed of peppery arugula.  


    15 min prep time


    8 min cook time


    4servings


    4 oz tilapia, ¾ cup salsa, 1 cup arugula

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine corn, red bell pepper, red onion, jalapeño, rice vinegar, olive oil, and cilantro. Toss well and set aside.

    2. Pat the tilapia fillets dry with a paper towel. Spray with cooking spray on both sides. Sprinkle evenly with cumin, smoked paprika, garlic powder, and black pepper.

    3. Preheat a grill or grill pan over medium-high heat. Spray the pan with oil. Grill the tilapia for 3–4 minutes per side, or until the fish flakes easily with a fork. Remove from heat and let rest for a minute.

    4. Divide the arugula among 4 plates. Place a grilled tilapia fillet on top of the arugula. Spoon the crunchy corn salsa over and around the fish.

    Seafood
    Latin American
    Caribbean
    Salads
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      4 oz tilapia, ¾ cup salsa, 1 cup arugula


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        12g
      • Added Sugars
        6g

        12%

    • Protein
      26g

    • Potassium
      689mg
      15%

    Ingredients

    fresh or frozen corn kernels (thawed if frozen)
    2 cup

    red bell pepper (diced)
    1 med

    red onion (finely diced)
    1/2 small

    jalapeño pepper (finely diced)
    1 small

    unseasoned rice vinegar
    2 tbsp

    olive oil
    1 tbsp

    fresh cilantro (chopped)
    1/4 cup

    tilapia (fresh or frozen, thawed)
    4 fillets (4–5 oz each)

    nonstick cooking spray
    1 whole

    ground cumin
    1 tsp

    smoked paprika
    1 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    baby arugula
    4 cup

  • Shrimp Sauté with Spinach, Grape Tomatoes, and Roasted Red Potatoes

    Shrimp Sauté with Spinach, Grape Tomatoes, and Roasted Red Potatoes

    How to Make Shrimp Sauté with Spinach, Grape Tomatoes, and Roasted Red Potatoes

    This quick and delicious shrimp dish follows the Dietary Approaches to Stop Hypertension (DASH) Meal Pattern, meaning it’s a good choice for people who are mindful of their blood pressure. Succulent shrimp are sautéed with fresh spinach, sweet grape tomatoes, and crispy roasted red potatoes, creating a harmonious blend of flavors and textures. It’s a hearty and flavorful dish that’s perfect for a weeknight dinner.


    5 min prep time


    35 min cook time


    4servings


    1 cup shrimp and veggies, ½ cup potatoes

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Halve or quarter the baby red potatoes, depending on their size. Toss them with 2 tsp olive oil, Italian seasoning, salt, and pepper on a baking sheet. 

    2. Roast in the oven for 20–25 minutes, flipping halfway through, until golden and tender.

    3. Heat a skillet over medium heat. Add the remaining olive oil and grape tomatoes to the skillet. Cook, stirring occasionally, for 3–4 minutes, or until the tomatoes soften and release some of their juices

    4. Add the garlic, shrimp, and crushed red pepper to the skillet. Sauté the shrimp for 1–2 minutes per side, or until opaque and cooked through.

    5. Add the spinach to the skillet in handfuls, stirring after each addition to allow it to wilt.

    6. Reduce the heat to low and sprinkle half the grated Parmesan cheese over the skillet contents. Stir to combine, allowing the cheese to melt slightly.

    7. Divide the shrimp, sautéed veggies, and spinach between plates. Garnish with the reserved Parmesan cheese and basil ribbons. Serve alongside the roasted red potatoes.

    Seafood
    Mediterranean
    Gluten-Free
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup shrimp and veggies, ½ cup potatoes


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      285mg

      95%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      42g

    • Potassium
      1131mg
      24%

    Ingredients

    baby red potatoes
    16 oz

    olive oil
    1 tbsp

    Italian seasoning
    1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    grape tomatoes (halved)
    1 pints

    garlic (minced)
    2 clove

    large shrimp (peeled and deveined)
    1 1/2 lbs

    crushed red pepper flakes
    1/4 tsp

    baby spinach
    5 oz

    Parmesan cheese (finely grated)
    1 1/2 oz

    fresh basil leaves (julienned)
    1/2 cup

  • Sheet Pan Herby Salmon and Asparagus

    Sheet Pan Herby Salmon and Asparagus

    How to Make Sheet Pan Herby Salmon and Asparagus

    Sheet pan meals are quick, easy, and don’t have a lot of clean up. What could be better? This salmon and asparagus version is diabetes-friendly and packed with omega-3 fatty acids, making it a healthy choice for a weeknight meal. 


    5 min prep time


    20 min cook time


    4servings


    1 filet and 1/4 of asparagus spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oven to 375 degrees F and cover a sheet pan with parchment paper. 

    2. In a small bowl, combine the olive oil, chopped dill, lemon zest, lemon juice, kosher salt, and pepper. 

    3. Place the salmon filets and asparagus on a sheet pan and spoon the herb mixture on top of each filet.  

    4. Bake until the salmon is cooked to an internal temperature of 145 degrees F, about 20 minutes and the asparagus is tender. 

    Low Carb
    Seafood
    Mediterranean
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 filet and 1/4 of asparagus spears


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        1g

        2%

    • Protein
      15g

    • Potassium
      280mg
      6%

    Ingredients

    olive oil
    2 tbsp

    fresh dill (chopped)
    1 tbsp

    lemon (zest and juice)
    1 whole

    Kosher Salt
    1/2 tsp

    black pepper (to taste)
    1 pinch

    salmon (5 oz each)
    4 filets

    asparagus (cut into long spears)
    1 bunch

  • Air-Fryer Salmon Bowls with Yum Yum Sauce

    Air-Fryer Salmon Bowls with Yum Yum Sauce

    How to Make Air-Fryer Salmon Bowls with Yum Yum Sauce

    This dish offers a delightful combination of flaky salmon, fluffy rice, and crisp asparagus, all drizzled with a sweet and savory sauce. The salmon is marinated in a light, flavorful mixture with Splenda U.S. Grown Stevia providing a touch of sweetness, balanced by the warmth of fresh ginger and a tang of pomegranate juice. The Yum Yum Sauce is a creamy and flavorful complement with the base of the bowl built on brown rice or a rice and quinoa mix for added protein and texture.

    Add sesame seeds or sliced avocado for an extra pop of flavor.


    15 min prep time


    12 min cook time


    2servings


    1 bowl (3 oz salmon, 1/4 cup rice, 4 oz asparagus, 2 ½ tbsp sauce)

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the salmon: Add 1 tsp Splenda Stevia Sweetener, 1/2 tsp ginger, and pomegranate juice to a sealable bag. Add salmon filets, zipping the bag tightly, and gently massage around to make sure all the flavor combines with the salmon filets. Set aside to marinate for 10 minutes.

    2. Spray the air fryer with non-stick spray and carefully add salmon filets. Cook salmon 400 degrees F for 7–9 minutes, depending on thickness (be careful not to overcook!).

    3. To make the yum yum sauce: Stir together 2 tsp sweetener, 1/2 tsp ginger, and all sauce ingredients in a small bowl. Test the sauce to see if it needs any more ginger, garlic, or Splenda Stevia Sweetener and adjust accordingly.

    4. Add a tablespoon of water at a time to thin out the sauce until it is a drizzling consistency. Set aside to let the flavors combine completely.

    5. To assemble the bowl: Spray the inside of the air fryer with non-stick cooking spray. Add asparagus and give them a coating of non-stick cooking spray. Sprinkle with a little salt and pepper if desired. Cook in the air fryer at 400 degrees F for 4–5 minutes.

    6. Divide rice between two bowls. Top each with a 3-ounce salmon filet, then lay 4 ounces of the cooked asparagus to the side of the bowl. Sprinkle on green onions. Add sesame seeds and chunks of avocado if desired. Drizzle on yum yum sauce. Enjoy immediately.

    Seafood
    Asian
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl (3 oz salmon, 1/4 cup rice, 4 oz asparagus, 2 ½ tbsp sauce)


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      17g

      22%

    • Cholesterol
      50mg

      17%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    Ingredients

    Splenda® Stevia Sweetener (divided use)
    3 tsp

    fresh ginger (grated, divided use)
    1 tsp

    pomegranate juice (for the salmon)
    2 tbsp

    salmon filets (3 ounces each)
    2 whole

    light mayonnaise (for the sauce)
    3 tbsp

    lower sodium soy sauce (for the sauce)
    1/2 tsp

    rice wine vinegar (for the sauce)
    1/2 tbsp

    garlic (grated, for the sauce)
    1/2 tsp

    paprika (for the sauce)
    1/4 tsp

    asparagus (washed, trimmed, and dried)
    8 oz

    cooked brown rice
    1/2 cup

    green onion (scallion) (sliced)
    1/4 cup

  • Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    How to Make Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    This tasty Lemon Thyme Shrimp Stir-Fry uses diabetes-friendly ingredients like cauliflower rice and fresh herbs to ensure your dinner won’t spike your blood glucose (blood sugar) levels. Enjoy zesty flavors and healthy ingredients that will help you manage your diabetes eating plan without compromising flavor.
    You can easily customize this stir-fry with your favorite protein like chicken or a plant-based alternative like tofu. If you use shrimp, try to use fresh shrimp instead of frozen to keep sodium levels low. Try this easy recipe today!


    5 min prep time


    15 min cook time


    4servings


    approx. 2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet or wok, heat olive oil over medium heat. Add the mixed vegetables and sliced green onions to the skillet. Stir-fry for 3–4 minutes until the vegetables are crisp-tender. 

    2. Add the minced garlic and sauté for 1–2 minutes until fragrant. 

    3. Add the shrimp to the skillet and cook for about 3–4 minutes until they turn pink and opaque. 

    4. Add the cauliflower rice to the skillet. Cook for about 3–4 minutes, stirring occasionally, until the cauliflower rice is tender. 

    5. Stir in the soy sauce, fresh thyme leaves, lemon juice, salt, and black pepper. Stir everything together to combine well and heat through. 

    6. Garnish with fresh thyme sprigs and lemon wedges, if desired. 

    Fiber Focused
    Veggie Rich
    Low Carb
    Seafood
    Asian
    Main Dish
    Foodie
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      approx. 2 cups


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      538mg
      11%

    Ingredients

    olive oil
    2 oz

    mixed vegetables (such as bell peppers, snap peas, and carrots) (sliced)
    2 cup

    green onion (scallion) (sliced)
    2 whole

    garlic (minced)
    2 clove

    fresh (not previously frozen) large shrimp (peeled and deveined)
    1 lbs

    frozen riced cauliflower
    12 oz

    soy sauce
    1 tbsp

    fresh thyme leaves (plus 4 sprigs for garnish)
    1 tbsp

    Juice of 1 lemon
    1 whole

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    lemon (quartered, for garnish)
    1 whole

  • Sheet Pan Teriyaki Salmon and Vegetables

    Sheet Pan Teriyaki Salmon and Vegetables

    How to Make Sheet Pan Teriyaki Salmon and Vegetables

    Wish to get an entire dinner for four on one sheet pan in less than one hour? Your wish has been granted with this sheet pan teriyaki salmon and vegetables! What’s even more amazing is all the nutrition you will get out of this meal. Salmon is an excellent source of heart-healthy omega 3s and the vegetables are full of fiber, vitamin C, and other nutrients. The sweet flavor of the teriyaki sauce comes from zero-calorie Splenda® Stevia Sweetener!


    15 min prep time


    50 min cook time


    4servings


    1 salmon fillet and 1 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the teriyaki sauce:
      Heat 1 tsp. sesame oil in a small saucepan over medium heat. Add garlic and ginger and cook, stirring frequently until fragrant, about 30 seconds. Stir in water, soy sauce, sweetener, and vinegar and bring to a boil over medium-high heat. Boil, stirring occasionally until reduced by half, about 8–10 minutes. Stir in sesame seeds and arrowroot and cook until thick, about 1–3 minutes. Remove from heat.

    2. To assemble:
      Preheat oven to 400 degrees F and line a rimmed baking sheet with parchment paper. In a large bowl, toss broccoli, peppers, carrots, and 2 tsp. sesame oil together until well coated. Arrange vegetables in a single layer on prepared baking sheet. Bake for 15 minutes.
       

    3. Arrange salmon fillets in a single layer on prepared baking sheet. Brush 1 tablespoon of teriyaki sauce over each salmon fillet. Continue to bake until salmon reaches desired doneness and vegetables are tender, about 8–10 minutes. Drizzle remaining teriyaki over vegetables. Top with green onions and serve.

    Veggie Rich
    Low Carb
    Seafood
    Asian
    Main Dish
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon fillet and 1 cup vegetables


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      1130mg
      24%

    Ingredients

    sesame oil (divided use)
    3 tsp

    garlic (finely grated, for the sauce)
    2 clove

    Knob Ginger (finely grated, for the sauce)
    1 (1/4-inch)

    water (for the sauce)
    1/2 cup

    lower sodium soy sauce (for the sauce)
    3 tbsp

    Splenda® Stevia Sweetener (for the sauce)
    1/4 cup

    rice wine vinegar (for the sauce)
    1 tbsp

    sesame seeds (for the sauce)
    1 tsp

    arrowroot powder (for the sauce)
    1/4 tsp

    broccoli (cut into 1-inch florets)
    1/2 head

    red bell pepper (seeded and sliced)
    1 small

    yellow bell pepper (seeded and sliced)
    1 small

    carrots (cut on the bias into 1-inch pieces)
    2 med

    green onion (scallion) (thinly sliced)
    2 stalks

    salmon filets (4 oz. each)
    4 whole

  • Chipotle Salmon with Watermelon Mango Salsa

    Chipotle Salmon with Watermelon Mango Salsa

    How to Make Chipotle Salmon with Watermelon Mango Salsa

    This baked dish comes together quickly for an easy weeknight meal that is packed with nutrients and flavor. Perfect for people with diabetes, the subtle spice of chipotle salmon is balanced out by the bright, sweet flavors of a fresh fruit salsa made from watermelon and mango.

    Try pairing this recipe with cilantro lime quinoa for a perfect summer night meal!


    10 prep time


    10 cook time


    4servings


    1 salmon filet & ½ cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Line a baking sheet with aluminum foil.
    2. Finely chop the peppers in adobo sauce and place in a small bowl along with the olive oil, stir to combine.
    3. Place the salmon on the baking sheet and spread the mixture over the filets. Place the baking sheet in the oven and bake for 8–10 minutes, until salmon reads 145 degrees F.
    4. Meanwhile, combine watermelon, mango, red onion, jalapeño, lime zest and juice, salt, pepper, and cilantro in a bowl. Stir to combine salsa.
    5. Divide fish between plates and top with watermelon salsa.
    Seafood
    Quick & Easy
    Main Dish
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon filet & ½ cup salsa


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        17g
      • Added Sugars
        0g

        0%

    • Protein
      23g

    • Potassium
      700mg
      15%

    Ingredients

    salmon filets (4 oz. each)
    4

    adobo sauce from chipotle pepper can (chopped)
    1/2 cup

    olive oil
    1 tbsp

    seedless watermelon (small diced)
    2 cup

    canned mango packed in water (drained and small diced)
    15 oz

    red onion (small diced )
    1/2 small

    jalapeño pepper (minced)
    1

    lime (zested and juiced)
    1

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    fresh cilantro (chopped )
    1/4 cup

  • Parsley and Cilantro Chimichurri Baked Cod

    Parsley and Cilantro Chimichurri Baked Cod

    How to Make Parsley and Cilantro Chimichurri Baked Cod

    Zesty chimichurri sauce made from parsley, cilantro, vinegar, and lime top the mild cod. This diabetes-friendly protein dish comes together quickly and is easy to make by baking it in the oven.
    Try making cilantro lime quinoa for a tasty side starch to pair with it.


    10 min prep time


    10 min cook time


    4servings


    1 cod, 2 tbsp sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Place the cod filets on a parchment paper lined baking sheet. Lightly drizzle with 1 tbsp. oil. Place the baking sheet in the oven and cook until the internal temperature of the fish is 145 degrees F, 8–10 minutes.

    3. Place the garlic, onion, parsley, cilantro, crushed red pepper, and black pepper in a food processor. Process until finely chopped.

    4. Add vinegar, lime zest and juice, and 3 tbsp. olive oil. Process until smooth and set aside.

    5. To serve, divide fish between plates and top with chimichurri sauce.

    Low Carb
    Seafood
    Latin American
    Main Dish
    Foodie
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cod, 2 tbsp sauce


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      420mg
      9%

    Ingredients

    4 oz cod filets
    4

    garlic
    4 clove

    red onion (chopped)
    12

    fresh flat leaf parsley (packed)
    1 cup

    fresh cilantro leaves (packed)
    1 cup

    crushed red pepper flakes
    1/4 tsp

    black pepper
    1/8 tsp

    red wine vinegar
    2 tbsp

    lime (zest and juice from lime needed)
    1 large

    olive oil (divided use)
    4 tbsp

  • Shrimp Creole and Cauliflower Grits

    Shrimp Creole and Cauliflower Grits

    How to Make Shrimp Creole and Cauliflower Grits

    In this twist to classic grits, corn is swapped out for cauliflower and white beans for a creamy alternative that pairs perfectly with the spice in the shrimp. You can swap out the chicken stock with a quick homemade stock using the shrimp shells. Consider buying Cajun seasoning (typically a mix of chili pepper, smoked paprika, cayenne, garlic, onion, salt, pepper, and herbs) to cut down on prep time—and it works as a great seasoning for vegetables. If purchasing, a salt-free Cajun seasoning is recommended.

     

    Watch how to make shrimp creole and cauliflower grits

    play video

    Play video

     


    10 min prep time


    30 min cook time


    4servings


    1 1/2 cups grits and 1 cup creole

    Print Recipe >

    Step-By-Step Instructions:

    1. For the grits: Heat oil in a medium pot over medium-high heat. Add the cauliflower and cook until softened and lightly browned, about 10 minutes. Add the garlic and heat until fragrant, about 1 minute.

    2. Add the beans, broth, and water. Cook for 5 minutes. Turn off the heat. Add the Parmesan and onion powder. Using a masher or blender, mix until just creamy with a little texture remaining. Add more water as needed. Season with pepper. Cover to keep warm until serving.

    3. For the shrimp: Pat the shrimp dry with a paper towel. Heat 1½ tsp oil in a large skillet over medium-high heat and add the shrimp in a single layer. Lightly sear on one side until curled and lightly charred. Remove shrimp to a plate and add the remaining oil to the pan.

    4. Add the celery, onion, and bell pepper to the pan. Reduce heat to medium and cook, stirring occasionally until tender but not overly browned, about 7 minutes. If the pan gets too dry while the vegetables cook, add water as needed.

    5. Add the garlic and seasoning and heat until fragrant, about 1 minute. Add the tomatoes, broth, and bay leaf. Use a spoon to scrape any bits stuck to the bottom of the pan. Bring to a boil and then reduce heat to a simmer. Cook for 10 minutes until thickened, stir frequently to prevent the bottom from burning.

    6. Serve on top of cauliflower “grits” and garnish with onions and hot sauce.

    7. Serve on top of cauliflower “grits” and garnish with onions and hot sauce.

    Veggie Rich
    Seafood
    Caribbean
    Dinner
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups grits and 1 cup creole


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      130mg

      43%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      24g

    • Potassium
      1100mg
      23%

    Ingredients

    green onion (scallion) (sliced, for garnish)
    1 stalks

    cauliflower (trimmed and grated)
    approximately 2 lbs.

    olive oil (for grits)
    2 tsp

    garlic (minced, for grits)
    1 clove

    low-sodium white beans (drained and rinsed)
    1/2 can

    lower-sodium chicken broth
    1/2 cup

    water
    1/2 cup

    finely grated parmesan cheese (optional)
    1 tbsp

    onion powder
    1/2 tsp

    olive oil (divided, for grits)
    1 tbsp

    large shrimp (peeled and deveined)
    1 lbs

    celery (diced)
    2 stalks

    yellow onion (diced)
    1 small

    green bell pepper (diced)
    1 whole

    garlic powder (minced, for grits)
    3 cloves

    salt-free Creole seasoning
    2 tsp

    canned diced tomatoes
    14 oz

    low sodium chicken broth (for grits)
    1 cup

    bay leaves
    1 leaves

    Worcestershire sauce
    1 tsp

  • Shrimp Scampi Spaghetti with Zucchini Noodles and Fresh Tomatoes

    Shrimp Scampi Spaghetti with Zucchini Noodles and Fresh Tomatoes

    How to Make Shrimp Scampi Spaghetti with Zucchini Noodles and Fresh Tomatoes


    15 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Boil spaghetti according to package instructions. Drain and set aside in a large bowl. 

    2. Use a spiralizer or Julienne peeler to create zucchini noodles, set aside. 

    3. Heat olive oil in a large skillet over medium heat. Add onion, garlic, and red pepper flakes. When the onion is translucent, add shrimp and cook until pink. 

    4. Remove from heat, stir in the parsley, and toss to combine. Juice lemon over the shrimp and season with salt and pepper. Pour the shrimp and liquid over the spaghetti. 

    5. Add the zucchini noodles and tomatoes and toss until the zucchini wilts slightly. 

    6. Garnish with parmesan cheese.  

    Seafood
    Kid Friendly
    Italian
    Main Dish
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      170mg

      57%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      31g

    • Potassium
      1016mg
      22%

    Ingredients

    thin spaghetti
    8 oz

    zucchini
    2 med

    Extra Virgin Olive Oil
    3 tbsp

    yellow onion (minced)
    1/2 large

    garlic (minced)
    3 clove

    crushed red pepper flakes
    1/2 tsp

    large shrimp (peeled and deveined)
    1 lbs

    Italian parsley (chopped)
    2 tbsp

    lemon
    1 med

    Kosher Salt
    1/8 tsp

    black pepper
    1 tsp

    cherry tomatoes (halved)
    1 pints

    Parmesan cheese (grated)
    1 tbsp