Shrimp -n- Cheese Grits (hold the side of heart attack!)

One serving of Ruby Tuesday’s Low Country Shrimp & Cheese Grits clocks in at around 910 calories, 51 gm of fat, and 4800 mg of sodium…Not your grandma’s health food!

BUT…Shrimp is so lean and healthy, and stone ground corn grits are such a hearty, healthy grain.  And if you added some veggies, you could be on your way to a nutritious dish….Is it possible??!  Yes!  Take a look at my husband’s version of shrimp & grits below:20140524_194128

What’s missing from this picture of delicious food?  Bacon fat, sausage, butter, and whole milk/cream…and a WHOLE lot of saturated fat!

Chef Shawn substituted the cream and bacon fat with Greek nonfat yogurt, for a creamy, tangy flavor, and used skim milk, and half the cheese in the recipe, too.  Stone ground corn grits maintain their nutrition and flavor by not being so refined, so he used them instead of instant grits.  Plus the shrimp was cooked lean, and the veggie blend added juiciness, flavor, and a pop of color to the shrimp.  If you’ve never made your own grits before…it is time!  Eat clean…eat healthy…eat deliciously!
20140524_19173920140524_19351920140524_191726Here’s a quick recipe to get you started, that he adapted from


1 c. Stone Ground Grits

3 c. water

1.5 t. seasalt

2 c. nonfat Greek yogurt

HOLD to the end:  1/2 c. shredded sharp cheddar cheese


1 bag of broccoli stir fry or mixed veggies


2 lb. uncooked shrimp, peeled & deveined

cayenne pepper to taste, and lemon juice or fresh

1 c. chopped onion

1 red, 1 yellow, and 1 green pepper chopped

1 t. minced garlic

1 T. butter or Olive or Coconut Oil

1 T. Worcestershire sauce


  1. Bring water, grits, and salt to a boil in a heavy saucepan with a lid. Stir in 2 c. yogurt and simmer until grits are thickened and tender, 15 to 20 minutes. Set aside and keep warm.
  2. Sprinkle shrimp with salt and cayenne pepper; drizzle with lemon juice. Set aside in a bowl.
  3. Meanwhile, heat a bag of mixed broccoli stir fry/veggies slowly to compliment this dish.  Season to preference.
  4. Cook and stir green, red, and yellow bell peppers, onion, and garlic in 1 T. olive oil until the onion is translucent, about 8 minutes.  Add a little water or chicken broth, if extra moisture is needed while cooking.
  5. Stir cooked vegetables in with the shrimp, and mix to combine.
  6. Melt butter in the saucepan over medium heat, then add the Worcestershire sauce before adding the shrimp, and vegetables. Continue cooking and stirring until the shrimp become opaque and bright pink, about 8 minutes.
  7. Just before serving, mix sharp Cheddar cheese into grits until melted and grits are creamy and light yellow. Serve shrimp mixture over cheese grits.

And the leftovers are easy to heat and use with other proteins & veggies!  (Grits pictured below with eggs, hemp, onions, and beets on top).


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