Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check to make sure your cornmeal is labeled gluten free.


"When you cut that eggplant up and you roast it in the oven and you make the tomato sauce and you put it on top, your soul is in that food, and there's something about that that can never be made by a company that has three million employees."
-Mario Batali, Chef

The refrigerator light goes on...

I prefer to use coarse ground yellow cornmeal but white is OK. You do want to look for a cornmeal that is labelled "whole grain."


Cornmeal is simply ground corn. The varieties of cornmeal are not quite that simple, however. It's helpful to know that there are three parts to a kernel of corn:

To make cornmeal, kernels are dried and then ground to either a fine, a medium or a coarse texture. Packages are either labeled stone-ground or steel-ground. The stone-ground method, sometimes referred to as water-ground, retains some of the hull and the germ while steel-ground cornmeal has mostly the endosperm. For cooking and baking purposes I prefer to use stone-ground cornmeal.

Polenta is simply cornmeal and Italian polenta recipes can be made with coarse ground cornmeal. Most of the polenta that you will find in specialty stores is a coarser grind than the coarse stone-ground American variety. It often has bits of corn in it and, as a result, it makes really great cornbread. (See also Blue cornmeal.)

1/4 cup grits = 130 calories, 0 fat, 0g sat fat, 0g mono fat, 3g protein, 29g carbohydrates, 30mg sodium, 5mg cholesterol


Plain Grits

Servings = 2 | Serving size =1 cup cooked

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes OK leftovers.

2 1/2 cups water
1/8 tsp salt
1/2 cup coarse ground grits

Shrimp and Grits from Dr. Gourmet
Place the water and salt in a large sauce pan over high heat.

When the water boils, slowly pour in the grits while whisking continuously.

Reduce the heat to a simmer and cook for about 15 minutes. Whisk frequently.

When the grits are nearly done, most of the water will have evaporated and the grits will be tender but not mushy.


Nutrition Facts

Serving size = 1 cup cooked

Servings = 2


Amount Per Serving

Calories 110 Calories from Fat 10
  % Daily Value
Total Fat 1g 2%
    Saturated Fat <1g 1%
    Monounsaturated Fat 0g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 156mg 7%
Total Carbohydrates 23g 8%
    Dietary Fiber 2g 8%
    Sugars 0g
Protein 2g
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 6%
Vitamin K 0 mcg Potassium 88 mg
Magnesium 39 mg