BBQ shrimp gets a healthy makeover when guest Mary Wilson, painter and angler, joins Chef Rob Stinson in the Fit To Eat kitchen. Registered dietician Rebecca Turner explains what to look for in fresh seafood. Get a tour of the Gulf Coast's shrimping industry in this week's Down on the Farm segment.
BBQ Shrimp with Grilled Cauliflower Cakes and Choron Sauce
BBQ shrimp seasoned with thyme and parsley, served with a grilled cauliflower cake with peppers and flaxseed and a low-fat Greek yogurt based choron sauce for dipping.
SHOPPING LIST
FRESH INGREDIENTS
Cauliflower
Red bell pepper
Green bell pepper
Celery
Lemon
Yellow onion
Head of garlic
Thyme
Parsley
Tarragon (basil or parsley if unavailable)
Non-fat Greek yogurt
Eggs
5 ounces of headless, shell-on shrimp (sized at 21-26 count per pound)
PANTRY INGREDIENTS
Olive oil
Zero fat cooking spray
Ground black pepper
Ground white pepper
Bay leaves
Garlic powder
Rice flour
White wine
Hot sauce
Low sodium Worcestershire sauce
Salt-free vegetable stock
Tomato paste
BBQ SHRIMP
INGREDIENTS
1/2 teaspoon olive oil
Zero fat cooking spray
1 tablespoon minced garlic
1 tablespoon yellow onion, diced
1/2 teaspoon black pepper
5 ounces headless, shell-on shrimp (sized at 21-26 count per pound)
1 tablespoon low sodium Worcestershire sauce
1/4 tablespoon fresh thyme, ground
1/2 teaspoon fresh parsley, chopped
1/8 teaspoon hot sauce
1/2 tablespoon rice flour
1 tablespoon white wine
1/2 cup salt-free vegetable stock
1 bay leaf
1 lemon
DIRECTIONS
Heat a pan over medium-high heat. Pour olive oil into pan, then spray it with zero fat cooking spray. Add the garlic, yellow onion, and black pepper, then place the shrimp into the pan. While cooking, add the Worcestershire sauce, thyme, parsley, and hot sauce. Toss the shrimp as they turn pink. Add the rice flour to thicken the sauce. Deglaze the pan with the white wine. Add the salt-free vegetable stock and add the bay leaf. Squeeze in the juice of half a lemon. Reduce the heat and simmer. Cook until the shrimp are cooked through (pink in color), about 5 minutes.
GRILLED CAULIFLOWER CAKE
INGREDIENTS
Zero fat cooking spray
1 tablespoon yellow onion, chopped
1 tablespoon celery, chopped
1 tablespoon red bell pepper, chopped
1 teaspoon green bell pepper, chopped
1 teaspoon garlic, minced
1/2 teaspoon black pepper
1/2 cup of cauliflower florets, chopped (Tip: Use a food processor for a coarse, even chop.)
1/4 cup salt-free vegetable stock
1 egg white
1 teaspoon flaxseed
DIRECTIONS
Heat skillet over medium-high heat. Spray zero fat cooking spray on the pan, then add the garlic, onion, celery, green & red bell pepper, and black pepper. Add the chopped cauliflower on top of the vegetable mixture. Add the salt-free vegetable stock, then toss and cook until the vegetables turn translucent. Remove from the heat and place the mixture in mixing bowl. Add the flaxseed and the white of an egg. Mix thoroughly, then refrigerate for several minutes to allow the mixture to thicken. Form it into patties. Place the patties on grill with zero fat spray until lightly brown on both sides.
CHORON SAUCE
INGREDIENTS
1/4 cup non-fat Greek yogurt
1/8 teaspoon tomato paste
1/2 tablespoon fresh tarragon (Tip: If you can’t get fresh tarragon, fresh basil or parsley will do.)
1/8 teaspoon white pepper
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
DIRECTIONS
Mix all ingredients well and refrigerate prior to serving.
PLATING TIPS
Place the shrimp in small bowl with the sauce poured over them, then sit it on a large dinner plate. Add the cauliflower cake to the side with a zig zag of choron sauce on top and a small ramekin of more sauce on the side. Get a big forkful of all the ingredients for the best taste.
