I have been experimenting with gluten-free whole grains and was thrilled to see that polenta is low in FODMAPs. It’s a nice change from brown rice and quinoa. It has a super-creamy, supple texture and a mild corn flavor that nicely showcases the savory tomato wine sauce.
This is my riff on a Mario Batali recipe I discovered in Food & Wine magazine. It didn’t need much alteration to make it FODMAP-friendly. Instead of rock shrimp, which is often very expensive and hard to find, I used wild shrimp from the Carolinas.
According to this comprehensive Consumer Reports article on the safety of our shrimp supply, 94% of the shrimp consumed in the US are imported farm-raised shrimp, which are often grown in a toxic stew of antibiotics and bacteria. Ick! So what’s a shrimp-lover to do? Choose wild shrimp from the US that are certified as responsibly harvested by the Marine Stewardship Council. Also check out the app from Monterrey Bay Aquarium Seafood Watch Guide and select those that are “Good Choices” or “Good Alternatives”. You don’t have to do any legwork when you purchase from Whole Foods Market, which only offers shrimp with these designations.
Makes 4 dinner-sized servings
1 tablespoon sugar
1 cup polenta
6 tablespoons extra-virgin olive oil
1 bunch green onions (scallions), dark and light green segments separated and thinly sliced
¼ - ½ teaspoon crushed red pepper
3 tablespoons tomato paste
1/2 cup dry white wine
1 1/2 pounds shelled and deveined shrimp
1/4 cup coarsely chopped flat-leaf parsley
1 tablespoon fresh lemon juice
1 1/2 teaspoons finely grated lemon zest
Freshly ground pepper
- Make the polenta. In a medium saucepan, combine 6 cups of water with the sugar and bring to a boil. Slowly whisk in the polenta. Cook over low heat, stirring constantly, until thickened, about 8 - 10 minutes. Turn off heat. Stir in 3 tablespoons of the olive oil and season with sea salt. It will be soft and sauce-like. Place lid on saucepan to keep warm.
- Make shrimp and sauce. In a large pan, heat the remaining 3 tablespoons of olive oil. To create onion-infused oil, add the light green onion segments and sauté for 3 – 5 minutes until they start to brown, then discard.
- Add dark green onion segments and crushed red pepper. Cook over moderate heat for 1 minute. Add the tomato paste and cook, stirring, until slightly darkened, about 3 minutes. Add the wine and 1/4 cup of water and simmer over moderately high heat for 1 minute.
- Add the shrimp and simmer, stirring, until just cooked through, about 2 minutes. Stir in the parsley, lemon juice and lemon zest and season with salt and pepper. Remove from the heat.
- Rewarm the polenta over medium heat, whisking constantly.
- To serve, spoon polenta in the center of a shallow bowl. Top with shrimp & sauce. Garnish with additional parsley. Serve immediately.