Easy Garlic Parmesan Shrimp and Broccoli all made on a single sheet pan in less than 30 minutes.
Garlic Shrimp and Broccoli that is garlicky, cheesy, ready in under 30 minutes, and still healthy! Serve it with polenta, rice, pasta, or quinoa for a quick, delicious meal.
This is one of those recipes that is great even when cooking from your pantry since it can be made with frozen shrimp and frozen vegetables if needed. Shrimp defrosts quickly and as I shared yesterday, you can roast frozen vegetables and still get pretty great results. And this can be made with any size shrimp, just adjust the cooking time.
This past week, as I have been brainstorming dinner ideas that are pantry friendly, I keep coming back to this simple Garlic Parmesan Shrimp and Broccoli dish. It has so much flavor from the garlic, Parmesan cheese, and lemon and since it is ready in under 30 minutes, you don't have to slave away at the stove for hours.
Plus it feels like a special meal, especially with a warm bowl of polenta or pasta, which may be something you need right now. I also love using this recipe (minus the broccoli) as an appetizer. The Garlic Parmesan Shrimp are so yummy and make a great alternative to shrimp cocktail.
How do you make Garlic Parmesan Roasted Shrimp and Broccoli?
Making this delicious dish is as easy as it is healthy!
The first thing you want to do is preheat the oven to 400 degrees. Next, toss the broccoli in half each of the olive oil, the garlic, parmesan, basil, and red pepper flakes. Lay the broccoli in a single layer on a baking sheet that has been lined with foil and sprayed with cooking spray. Put the whole tray in the oven and let the broccoli roast for about 10 minutes.
While that's roasting, toss the shrimp in the other half of the oil, garlic, parmesan, basil, and red pepper flakes. Add salt and pepper as you like. Take the broccoli pan out of the oven and give it a shake to toss the broccoli around. Add the shrimp to the same pan and return it to the oven. Continue cooking for another 6-9 minutes or until the shrimp are cooked through and opaque.
Remove from the oven and squeeze lemon juice all over the shrimp and broccoli and serve!
What makes this Garlic Parmesan Roasted Shrimp and Broccoli healthy?
So what exactly is it that makes this roasted broccoli and shrimp sheet pan dish so healthy? Consider all the individual ingredients:
- Broccoli is a fantastic source of all sorts of vitamins and minerals, including vitamins K and C, folate, fiber, potassium, sulforaphane, beta-carotene, iron, magnesium, and much, much more!
- Olive oil is a heart-healthy oil that's a good source of fat. The oleic acid in olive oil can reduce inflammation in the body and can also have anti-cancer properties as well as antioxidant properties.
- Garlic is antibacterial, anti-inflammatory, and can reduce the risk of stroke and heart disease.
- Parmesan cheese is low-fat cheese that's high in protein and calcium!
- Basil is a great source of vitamins A, C, and K, as well as iron, manganese, calcium, omega-3s, and magnesium. Plus, it is so delicious on so many dishes and is super low in calories!
- Red pepper flakes contain capsaicin, which can help to boost your metabolism. They also deliver a lot of flavor and heat without any additional calories, fat, or sodium.
- Shrimp is a low-calorie, low-fat way to fill up on protein. Shrimp are also a good source of selenium, vitamin B12, niacin, magnesium, zinc, iron, iodine, and omega-6 and -3 fatty acids.
- Lemons are full of vitamin C and fiber and can lower your risk for heart disease and stroke. Lots of citrus fiber is also good for reducing high cholesterol levels.
What other vegetables are good with Garlic Parmesan Shrimp?
Not a fan of broccoli? No problem! You can use any of these other vegetables instead of (or in addition to) eating the broccoli with the shrimp. Follow the directions the same for cooking the broccoli, except where noted:
- Asparagus (cook with shrimp)
- Green beans (cook 5 minutes, then add shrimp)
- Zucchini or yellow squash (cook 5 minutes, then add shrimp)
- Spinach or kale (cook separately then add to shrimp)
- Bell peppers (cook 5 minutes, then add shrimp)
- Brussels sprouts (cook 20 minutes, then add shrimp)
Can I make this with frozen shrimp?
This recipe comes out great with frozen shrimp, but you will want to defrost them first so that they cook evenly. If you have time (and remember), just place the shrimp in the fridge the night before so that they can defrost.
If you need to defrost them in a rush, place them in a bowl of cold water in the sink. Turn the water on and let a very slow stream of water continue to flow into the bowl for 8-10 minutes until defrosted. Drain and dry.
Can I make this with frozen broccoli?
This recipe works well with frozen broccoli as well. Increase the temperature to 425 and preheat the pan as well to help the broccoli cook more quickly. Leave it in for 10-12 minutes, until you see it beginning to brown, before adding the shrimp. Then add the shrimp and cook for 4-6 minutes until just cooked through.
Garlic Parmesan Roasted Shrimp and Broccoli
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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