Shrimp and Grits

Ingredients (Serves 4)

  • 6 medium raw shrimp, peeled, deveined and tails and head removed
  • 3/4 tsp. garlic powder
  • 3/4 tsp. onion powder
  • 1/4 tsp. ground black pepper
  • dash of salt (optional)
  • 2 tsp. hot sauce
  • 2 tsp. olive oil
  • Pinch of salt
  • 3/4 cups quick grits (see note)
  • 1 cup evaporated milk
  • 1 cup water
  • 1 tsp. garlic powder
  • 1/3 cup shredded cheddar cheese
  • 4 large eggs
  • 2 slices of precooked bacon (optional)

Directions (Preheat oven to 400 degrees)

  1. In a large mixing bowl, place the shrimp, spice blend, hot sauce and olive oil.  Toss to coat the shrimp and set aside.
  2. In a large sauce pan, bring the water and evaporated milk to a boil over medium-high heat. Stir constantly to prevent the milk from burning being sure the spoon touches the bottom of the pan when stirring.  Slowly stir in the grits and garlic powder.  Reduce heat to medium low and cook for 3 minutes covered.  Lift lid to stir occasionally.  Quickly pour the cheese on the top of the grits, cover and cook for an additional 1-2 minutes or until the grits are thickened and the cheese is melted.  Remove from heat and keep covered to keep the grits warm.
  3. Spread the shrimp in a single layer on a baking sheet lined with aluminum foil.  Roast the shrimp for 5 to 6 minutes, until just pink and cooked through.  Remove from the oven.
  4. While the shrimp is cooking heat a large skillet to medium-high heat, spray lightly with cooking spray, crack 4 eggs in the pan, like you are preparing to fry the eggs.  Add ¼ cup of water and cover.  Turn the heat down to medium.  And cook for 3-4 minutes.  Remove from heat.
  5. Serve the grits by evenly distributing between 4 bowls.  Top each bowl with an even portion of shrimp, and then gently place one egg on top of the shrimp.  If using the bacon, break into small pieces and evenly distribute between the four bowls by sprinkling the pieces on top of the egg.  Serve a large green leafy salad with a variety of colorful vegetables and a light dressing on the side to round out the meal.


  • If using regular grits, add an additional ¼ cup of liquid (either evaporated milk or water) and increase the cooking time to 15-20 minutes.  Best to follow ratio description for liquids that are on the package.


  • Consider sautéing a handful of diced bell peppers and onions and mixing them in the grits.
  • Rather than using water, consider low-sodium vegetable or chicken broth

Thinking Outside the Box

This recipe features a Southern favorite served in the finest establishments as well as made by Moms and Grandmas!  It is considered a great comfort food but is typically loaded in fat, sodium and calories.  Give this one a try.  It likely won’t be as good as Gram’s or as decadent from a classy restaurant; however, you might be surprised by how good it is even with less fat, sodium, and calories.  Serve it alongside a large leafy green salad!  This is just an example of one small change to get you on your path to a “healthier” diet.  Don't forget to read more on how this is Dietitian Approved!

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