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Teff is a grass seed native to Ethiopia that's high in fiber, calcium and protein. Enjoy its mild, nutty flavor in this recipe with garlic shrimp, sautéed spinach and toasted pine nuts.

Source: Diabetic Living Magazine


Recipe Summary

40 mins
15 mins


Ingredient Checklist


Instructions Checklist
  • In a large saucepan, bring the water to boiling. Whisk in teff. Reduce heat. Simmer, uncovered, about 25 minutes or until thickened, stirring frequently to prevent sticking.

  • Remove from heat. Stir in Parmesan cheese, butter, 2 cloves garlic, Italian seasoning and black pepper. Set aside.

  • Meanwhile, for shrimp-spinach topper, thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Place shrimp in a large resealable plastic bag. Add lemon juice, oil, the 4 cloves garlic, the parsley, thyme and crushed red pepper. Seal bag; turn to coat shrimp. Let stand at room temperature for 5 to 10 minutes.

  • In a very large skillet, cook shrimp with marinade over medium-high heat about 3 minutes or until shrimp are opaque. Add spinach; cook and stir for 1 minute more.

  • Divide teff mixture among six dinner plates. Top with shrimp mixture and pine nuts.


Tip: To toast pine nuts, spread in a shallow baking pan lined with parchment paper. Bake in a 350 degrees F oven for 5 to 7 minutes or until golden, shaking pan once or twice.

Nutrition Facts

1 serving
287 calories; protein 20.7g; carbohydrates 28.1g; dietary fiber 3.3g; sugars 0.8g; fat 11g; saturated fat 2.7g; cholesterol 125.1mg; vitamin a iu 1794.2IU; vitamin c 9.7mg; folate 19.7mcg; calcium 160.6mg; iron 4.5mg; magnesium 100.4mg; potassium 325.9mg; sodium 579.5mg.

2 1/2 lean protein, 2 starch, 1/2 fat