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Low-Carb Shrimp & Grits Recipe – Soul Food Meal Prep


what’s going on guys and welcome back to
the fit men cook kitchen today’s video
is a lot of fun because we are making a
so it spike meal prep now a lot of y’all
outside of the US may not get that
reference but those of us here in the
u.s. you should because that reference
is a part of music television history
comment below if you get the reference
alright and now back to the recipe video
growing up one of my favorite foods and
still today is shrimp and grits or fried
fish and grits it’s traditionally served
with a blacken or cajun shrimp or a
fried catfish serve with savory and
buttery grits that are made even
creamier with a whole bunch of cheese it
is one of those comfort foods that’s
like love at first bite it’s just that
darn good the only downside to this dish
though is while it’s very tasty it’s
loaded with a bunch of simple carbs and
also saturated fats so today we are
taking up the challenge to transform
this dish by giving it a calorie
makeover we’re gonna aim to reduce the
calories by about 50%
as well as the carbohydrate we’re gonna
swap out the grits and replace it with
cauliflower and we’re gonna use a Greek
yogurt cream cheese as the base for the
grits so it’s still just very rich and
creamy but without all the calories
we’re gonna aim to do all this without
compromising the flavor alright guys
let’s get to it
spray broccolini with a little olive oil
then add a little sea salt and pepper
roast in the oven for 10 minutes at 375
then season shrimp with smoked paprika
cumin sage oregano cayenne and a pinch
of pepper rubbing the seasonings then
spray our skillet with a little olive
oil toss in the shrimp and cook through
about six to eight minutes add
cauliflower to a food processor and
pulse blend to create grits empty dome
cheesecloth or a heavy duty paper towel
to squeeze out all the excess moisture
this helps the grits to be even creamier
add olive oil to a skillet along with
garlic and red onions caramelize on low
heat for about three minutes pour in
chicken broth and Greek yogurt cream
cheese or reduced fat cream cheese chop
it up stir and bring it to a simmer
once it’s smooth sterling a drop of
arrowroot starch add in the cauliflower
grits and stir grate in some Monterey
Jack cheese then mix and meld everything
together garnished with cracked pepper
and chives
add the grits to your meal container
then the blackened shrimp and roasted
broccolini boom alright that’s it for
today’s video I hope that y’all enjoyed
it I hope that you all enjoyed this soul
food inspired meal prep it should put a
smile on your face just like the
original dish comment below the food
that you would most enjoy with some
creamy cauliflower grits so that we can
all use your ideas to keep our diets
interesting if you like meal prep videos
like this I invite you to smash that
like button below and remember to hit
that subscribe button before you log off
alright guys thank y’all for watching
until next time keep it healthy but of
course never ever boy oh oh wait peace
love and so bye guys wish your love
peace and soul

Randall Smitham

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100 COMMENTS

  1. Gabriel Malinis Posted on March 12, 2018 at 7:33 pm

    Boom! That looks delicious

    Reply
  2. NYGiants Champs Posted on March 12, 2018 at 7:43 pm

    SOULLLLLLLLLLLY A MASTERPIECE!

    Reply
  3. Jiye Song Posted on March 12, 2018 at 7:45 pm

    So let ur soul glow

    Reply
  4. ladiiijaguar19 Posted on March 12, 2018 at 8:42 pm

    SOUL TRAIN!!!

    Reply
  5. jessfiasco Posted on March 12, 2018 at 9:00 pm

    Sooouuuuuuullllll train!

    Reply
  6. Isa Gwadatine Posted on March 12, 2018 at 9:26 pm

    Hummmmmm so good !!! Bouuuuummm!!!

    Reply
  7. Damien Roberson Posted on March 12, 2018 at 10:20 pm

    SOULLLL…TRAINNNN!!! Been watching a few of your vids but this one is my favorite because of the "Soul Train" reference!Lol Liked and subscribed!

    Reply
  8. beingnaturallieme Posted on March 12, 2018 at 11:19 pm

    Soul Train🚂🚂

    Reply
  9. notta3d Posted on March 13, 2018 at 12:12 am

    I'm having a tough time with my meal prep. I make about 5-6 days of chicken/ground beef, rice, and asparagus ready for the week in my fridge. The asparagus is great all week long, but after a couple of days the rice is no where near as good (stuck together and stiff). The chicken starts to gag me after about 3-4 days because I have it in my head that you shouldn't eat chicken after 3-4 days. Cooking consumes a lot of time so doing it twice a week is rough.

    Reply
  10. Nneka Posted on March 13, 2018 at 1:53 am

    Very creative but the chances of finding Greek yogurt cream cheese is very slim.

    Reply
  11. Fitness_is_Life410 Posted on March 13, 2018 at 2:03 am

    Soul Train

    Reply
  12. ime akpan Posted on March 13, 2018 at 3:20 am

    Where is the list of the equipment you use?

    Reply
  13. lady ema Posted on March 13, 2018 at 4:04 am

    Thank you for your videos, my friend and I are about to start the health journey, we have to figure out macros and such and your videos hae so many ideas to do meal prepping. Glad your here, keep making vids. Subed. 🙂

    Reply
  14. K Posted on March 13, 2018 at 4:47 am

    Thanks for this low fat version of grits which will allow us all to make it down the Soooooooul Train 👉God bless+

    Reply
  15. tacoeugene Posted on March 13, 2018 at 5:40 am

    Soul Train reference

    Reply
  16. Sincerelee Posted on March 13, 2018 at 7:06 am

    Can,women eat this too or this,for muscle men?

    Reply
  17. Brittney S Posted on March 13, 2018 at 8:21 am

    You said cauliflower for grits and I said no. But I decided to keep watching and this looks like it’s could be pretty good.

    Reply
  18. orbaahima Posted on March 13, 2018 at 12:57 pm

    SOUL TRAIN!!!! At the end of every episode, Don Cornelius would say, Love , peace and soooouuulll!!

    Reply
  19. Saphire Nesbeth Posted on March 13, 2018 at 2:34 pm

    This is a must try!

    Reply
  20. * Posted on March 13, 2018 at 7:16 pm

    I get it and I love your videos

    Reply
  21. Heart SJ Posted on March 13, 2018 at 8:16 pm

    Can you come cook for me please?

    Reply
  22. Ana Gabriela Ferreira Brito Posted on March 13, 2018 at 11:24 pm

    I came from CHATA DE GALOCHA, Brasil
    ❤️

    Reply
  23. Aliny Sunderhus Posted on March 13, 2018 at 11:34 pm

    Hi!! One of my favorite Brazilian Youtubers, @chatadegalocha, has recommended your channel and she's absolutely right, your videos are very very good! Congratulations 🙂

    Reply
  24. Lidia Berbert Posted on March 14, 2018 at 12:02 am

    Hiiii! I came from Chata de galocha channel from Brazil 🇧🇷 ❤️

    Reply
  25. Larissa Rosa Posted on March 14, 2018 at 12:07 am

    I came from "Chata de Galocha " Channel from Brazil! Xoxo =*

    Reply
  26. G Dantas Posted on March 14, 2018 at 12:11 am

    Hi, I'm from Brazil. I came by channel indication (chata de galocha)and I loved your channel plus one subscriber. 😉

    Reply
  27. Isabella Carolina Posted on March 14, 2018 at 12:14 am

    I came from "Chata de Galocha"!!

    Reply
  28. Carla Aurora Posted on March 14, 2018 at 12:40 am

    I came from “Chata de Galocha” channel!!!!

    Reply
  29. Enfermagem Unic Posted on March 14, 2018 at 12:58 am

    hello I'm from Brazil

    Reply
  30. Alini Raquel Oliveira Posted on March 14, 2018 at 12:59 am

    I came from Chata de galocha, brazil

    Reply
  31. Enfermagem Unic Posted on March 14, 2018 at 1:00 am

    Please enter caption in português (Brazil)

    Reply
  32. Natalia Nila Posted on March 14, 2018 at 1:02 am

    Hi! I came by the channel Chata de Galocha

    Reply
  33. Suzan Olimpio Posted on March 14, 2018 at 1:27 am

    O came from Chata de Galocha, and I'm loving your videos!!
    You have a new fan in Brazil, dude!

    Reply
  34. Younes ZH Posted on March 14, 2018 at 1:29 am

    Goooooood man , great videos bro !

    Reply
  35. Dani Mend Posted on March 14, 2018 at 2:06 am

    I’m here because of “Chata de Galocha” indication!

    Reply
  36. Valeria Fla Posted on March 14, 2018 at 3:06 am

    I came from Chata de Galocha!! Braziiilllll

    Reply
  37. Viviane Feliciano Posted on March 14, 2018 at 3:22 am

    I came from the channel CHATA DE GALOCHA, BRAZIL <3

    Reply
  38. Brennda Brasileiro Posted on March 14, 2018 at 5:24 am

    I came from CHATA DE GALOCHA 🇧🇷

    Reply
  39. Pedro Diniz Posted on March 14, 2018 at 9:57 am

    I came from Chata de Galocha ❤️

    Reply
  40. Isabela Oliveira Posted on March 14, 2018 at 10:14 am

    Hi! I came from "Chata de Galocha", Brazil.
    Thanks for your great videos!

    Reply
  41. Adriani Rezende Posted on March 14, 2018 at 11:25 am

    I'm from Brasil and Chata de Galocha recommended you in her chanel!

    Reply
  42. TatianiFranco Posted on March 14, 2018 at 11:41 am

    I came from Chata de Galocha

    Reply
  43. Adrienne Perilo Posted on March 14, 2018 at 11:46 am

    Vim pela Chata de Galocha!!!

    Reply
  44. Mariana Rezende Posted on March 14, 2018 at 12:57 pm

    Nice! I came from Chata de Galocha! Your chanel is incredible!

    Reply
  45. Kamila Aparecida Contieri Tavares Lopes Posted on March 14, 2018 at 1:25 pm

    Adorei Chata de Galocha !

    Reply
  46. Millena Medeiros Posted on March 14, 2018 at 1:30 pm

    I came from Chata de Galocha, Brazil!!! ❤️

    Reply
  47. Renata Mercadante Posted on March 14, 2018 at 1:33 pm

    I’m loving your Channel…and I came from CHATA DE GALOCHA. She praised her channel a lot in the last video she made

    Reply
  48. Drew Gorman Posted on March 14, 2018 at 1:36 pm

    Preordered the new book! Love this channel…thanks for what you do

    Reply
  49. natthy silva Posted on March 14, 2018 at 2:14 pm

    Chata de galocha me fez chegar aqui 💗💗

    Reply
  50. Vanessa Costa Posted on March 14, 2018 at 2:50 pm

    Hi Congratulations on the channel, I came on the recommendation of the channel Chata de Galocha. I'm Brazilian, congratulations and a lot of success.

    Reply
  51. Alziane Gurgel Posted on March 14, 2018 at 4:50 pm

    I loved the content of your channel, I already wrote, come by the indication of Chata de calocha.
    Brasil 🇧🇷🇧🇷😘😍

    Reply
  52. Cinthya Pereira Reis Posted on March 14, 2018 at 5:17 pm

    Hey Kevin! I came from CHATA DE GALOCHA, Brasil!!

    Reply
  53. Mix Melancia Posted on March 14, 2018 at 6:38 pm

    vim pelo chata de galocha ja to ficando

    Reply
  54. Mix Melancia Posted on March 14, 2018 at 6:39 pm

    I came from “Chata de Galocha” channel!

    Reply
  55. Priscila C. Posted on March 15, 2018 at 1:22 am

    I came frm @chatadegalocha

    Reply
  56. samille chalub chalub Posted on March 15, 2018 at 1:45 am

    I came from "chata de galocha" Brasil 🇧🇷
    I love!!!!

    Reply
  57. Denise Benjamin Posted on March 15, 2018 at 3:35 am

    This reminds me of my time in Savannah.

    Reply
  58. rute gonçalves Posted on March 15, 2018 at 11:56 am

    And i also came from CHATA DE GALOCHA helloooo LU

    Reply
  59. Nikki Britt Posted on March 15, 2018 at 1:06 pm

    Okay that was probably the best intro yet !!!

    Reply
  60. Victória Ferreira de Arruda Posted on March 15, 2018 at 5:17 pm

    I came from the channel Chata de Galocha

    Reply
  61. Bruna dos Santos Posted on March 15, 2018 at 8:50 pm

    Hum que delicia ..vim por indicacao do canal CHATA DE GALOCHA e ja me inscrevi que receita marvilhosa ja quero fazer 😊🍜👏#Brasil

    Reply
  62. Camila Cunha Posted on March 15, 2018 at 9:27 pm

    I came for chata de galocha Brasil

    Reply
  63. Leidy Lanjoni Posted on March 16, 2018 at 4:27 am

    I also come by Chata de Galocha's channel… Hello from Brazil…

    Reply
  64. rute mendes Posted on March 16, 2018 at 8:30 pm

    hey, I came here through an indication of the Lu Ferreira ''Chata de Galocha" channel and I'm loving your videos. You just had a Brazilian subscriber.

    Reply
  65. Bobby Bryan Posted on March 17, 2018 at 4:11 am

    Awesome recipe but those onions are actually purple….just saying

    Reply
  66. blaquechylde Posted on March 17, 2018 at 9:01 am

    Been waiting years for a recipe like this!

    Reply
  67. Natural Remedies Coach Posted on March 19, 2018 at 12:19 pm

    I love Don Cornelius and Soul Train. Me and my sisters would play " soul train line dance" and listen to our parents albums. SUBSCRIBED!!!

    Reply
  68. Tracey's World Posted on March 20, 2018 at 4:11 am

    Soultrain

    Reply
  69. J L Posted on March 20, 2018 at 7:48 am

    There should be more channels for fitness and good food! If you could check out my food on ig @jacksonlu2 and critique my recipes/plating etc, I'd appreciate it!

    Reply
  70. Timothy Ford Posted on March 26, 2018 at 4:31 pm

    Soul train every Saturday morning growing up

    Reply
  71. kaliha55 Posted on March 29, 2018 at 1:40 pm

    Can we get a Amen to Soul train!

    Reply
  72. Bo Headlam Posted on April 3, 2018 at 1:38 am

    Lol…Soul Train reference!

    Reply
  73. Aris Jordan Posted on April 11, 2018 at 7:57 pm

    Rest In Peace Don Cornelius

    Reply
  74. lin ger Posted on April 14, 2018 at 8:28 pm

    What digital food scale you would recommend for KetoDiet?

    Reply
  75. ThrobbinHood Posted on April 22, 2018 at 3:08 pm

    No grits.. is cauliflower..

    Reply
  76. comfortbwp Posted on May 19, 2018 at 4:30 am

    did you blanch the cauliflower before you put it in the food processor?

    Reply
  77. Angelica T Posted on May 31, 2018 at 7:21 pm

    Can you do a Latino 5 days meal prep! You know our food are so high in carbs. Such as arroz con habichuelas y pollo pleaseeeeee

    Reply
  78. Nancy Hemati Posted on June 2, 2018 at 11:45 pm

    Sooooooooul Train!!!

    Reply
  79. Rose Wood Posted on June 4, 2018 at 3:05 am

    Soooooul Train ✌🏽

    Reply
  80. Ashley Jones Posted on June 12, 2018 at 3:27 pm

    … I don't know about this one. Lol I'm afraid to try it.

    Reply
  81. HOPROPHETA Posted on June 25, 2018 at 4:41 am

    Soul train! Thx. My version uses heavy cream, brie and parmesan cheese with home made bone broth mixed with the cauliflower.

    Reply
  82. Yacky Snacky Posted on July 8, 2018 at 6:59 pm

    SOUL! TRAIN! MAGNIFICENT RECIPE!!

    Reply
  83. Shauntee Nelson Posted on September 8, 2018 at 12:58 am

    This looks so good. I love shrimp and grits. I've been making cauliflower mashed potatoes. But thanks for showing how to make cauliflower grits. As much as I love grits, now I can use cauliflower to make myself some Grits and tomato gravy. I'm really trying to cut back on carbs. Also considering doing the Keto diet.

    Reply
  84. blkjackieo Posted on September 30, 2018 at 10:00 pm

    @fitmencook what food processor is that

    Reply
  85. Deborah Colbert Posted on October 6, 2018 at 8:15 pm

    Don!!!!!! 😂

    Reply
  86. FOCUSEDONME FOCUSEDONWE Posted on November 30, 2018 at 11:25 am

    Soul Train

    Reply
  87. Banni Rose Posted on December 10, 2018 at 8:22 am

    Is it ok to add more broth to this if I don't want the consistency to be that thick?

    Reply
  88. Tish Davis Posted on December 17, 2018 at 2:24 am

    I made this today. Soooo good

    Reply
  89. Sione J. Posted on January 17, 2019 at 9:29 pm

    ughhhhhhhhhhh! take your tails off, guysssss. lol. jeez.

    Reply
  90. Carolyn G Posted on February 5, 2019 at 7:46 am

    Not only do I get the Soul Train reference but I have a brother named after the Don Cornelius and a sister named after Aretha Franklin. LOL

    Reply
  91. romekocard30 Posted on February 5, 2019 at 10:43 pm

    Could you use frozen cauliflower?

    Reply
  92. Deisi Dukes Posted on March 7, 2019 at 5:47 pm

    Sooooouuul Traaaain!

    Reply
  93. LaRica Grant Posted on April 6, 2019 at 4:35 pm

    So what did you think, how'd it compare to mama's shrimp n grits? Would big momma eat it?? I miss grits. I have to try this!✌✌

    Reply
  94. SG Videos Posted on April 23, 2019 at 12:17 am

    I love all your videos this is a great recipe thank you and soul train!

    Reply
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