Last Updated on November 3, 2024 by Arif Chowdhury
Look, I get it. You’re probably thinking, “Another healthy recipe that tastes like cardboard?” But hold onto your taste buds, because this isn’t your typical diet food.
After countless kitchen experiments (and yes, a few memorable disasters), I’ve cracked the code on a dish that’ll make your grandma proud while keeping your waistline happy.
Fun fact: Did you know shrimp contains less than 1 gram of fat per serving and packs a whopping 24 grams of protein? That’s basically superhero status in the seafood world!
Why This Recipe Will Rock Your World
Let’s be real – most “diet-friendly” Southern dishes taste about as exciting as watching paint dry. But this shrimp cornbread casserole?
It’s the kind of recipe that makes you question everything you thought you knew about healthy eating. The secret lies in smart substitutions and portion control, not sacrificing flavor.
According to a recent study by the International Journal of Behavioral Nutrition and Physical Activity, people who cook at home consume roughly 200 fewer calories per day than those who regularly eat out. That’s some food for thought!
The Magic Behind the Ingredients
Before we dive into the nitty-gritty, let me tell you why this recipe works. The cornbread base uses whole grain cornmeal, which brings more fiber to the party than its refined cousin.
The shrimp?
Well, besides being protein powerhouses, they’re packed with selenium – a mineral that about 40% of Americans don’t get enough of.
What You’ll Need
For the Cornbread Base:
- 1½ cups whole grain cornmeal
- ½ cup whole wheat flour
- 2 tsp baking powder
- ½ tsp salt
- 1 cup unsweetened almond milk
- 2 eggs
- 2 tbsp honey
- 2 tbsp olive oil
For the Shrimp Layer:
- 1 lb medium shrimp, peeled and deveined
- 2 jalapeños, seeded and diced
- 1 cup reduced-fat cheddar cheese
- 1 red bell pepper, diced
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 2 tbsp fresh cilantro, chopped
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp chili powder
- Salt and pepper to taste
Let’s Get Cooking!
- First things first, crank that oven to 375°F (190°C). Grab a 9×13 baking dish and give it a light coating of cooking spray.
- For the cornbread base:
- Throw all your dry ingredients into a bowl and give them a good mix
- In another bowl, whisk together the wet ingredients until they’re besties
- Combine wet and dry ingredients, but don’t go crazy – just mix until they’re barely combined
- Pour this into your baking dish and pop it in the oven for 15 minutes
- Meanwhile, let’s tackle the shrimp mixture:
- Heat olive oil in a large skillet over medium heat
- Toss in those onions and bell peppers, cooking until they’re soft and fragrant (about 5 minutes)
- Add garlic and jalapeños, giving them about 1 minute to release their flavor
- Throw in your shrimp and seasonings, cooking until the shrimp just turn pink (3-4 minutes)
- Remove from heat and stir in cilantro
- The grand finale:
- Pull out the partially baked cornbread
- Top with your shrimp mixture
- Sprinkle with cheese
- Back into the oven for 10-12 minutes, or until the cheese is melty and gorgeous
Tips for Success
- Don’t overcook the shrimp! They’ll continue cooking in the oven.
- Feel free to adjust the jalapeños based on your heat tolerance. No judgment here!
- Make sure your cornbread isn’t completely cooked before adding the toppings – you want it slightly underdone.
Storage and Meal Prep
This bad boy will keep in the fridge for up to 3 days.
Pro tip: Portion it out into containers right after it cools for easy grab-and-go lunches. Each serving (recipe makes 8) clocks in at approximately 320 calories.
The Final Word
Listen, I’m not going to sit here and tell you this is exactly like your mama’s full-fat, butter-loaded cornbread casserole.
But what I will say is this: it’s a game-changer that proves healthy eating doesn’t mean boring eating. It’s the kind of dish that’ll have your taste buds doing the cha-cha while your skinny jeans breathe a sigh of relief.
So go ahead, give it a whirl. The worst that could happen is you discover a new favorite way to eat shrimp.
And the best?
Well, let’s just say your next potluck might just crown you the healthy cooking MVP.