Introduction
If you’re in search of a simple yet flavorful dish that can elevate your weeknight dinners, look no further than this Zesty One-Pan Lemon Garlic Shrimp & Broccoli recipe. This delightful combination of succulent shrimp and crisp broccoli, all infused with zesty lemon and aromatic garlic, offers a gourmet experience without the hassle. Not only is this dish quick to prepare, making it ideal for busy lifestyles, but it is also packed with nutrients, making it a healthy option for you and your family. The vibrant flavors and colorful presentation will make it a favorite at the dinner table.
Ingredients
– 1 pound large shrimp, peeled and deveined
– 2 cups broccoli florets
– 4 cloves garlic, minced
– Juice and zest of 1 lemon
– 3 tablespoons olive oil
– ½ teaspoon red pepper flakes (adjust to taste)
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Lemon wedges for serving (optional)
Instructions
1. Marinate the Shrimp: In a mixing bowl, combine the shrimp, minced garlic, lemon juice, lemon zest, olive oil, red pepper flakes, oregano, salt, and pepper. Toss to coat the shrimp evenly. Cover the bowl and let it marinate in the refrigerator for at least 15 minutes, or up to 30 minutes for more intense flavor.
2. Prepare the Broccoli: While the shrimp is marinating, wash and cut the broccoli into bite-sized florets. In a separate bowl, toss the broccoli with a drizzle of olive oil, salt, and pepper.
3. Cook the Broccoli: Heat a large skillet over medium heat. Once hot, add the broccoli and sauté for about 4-5 minutes, stirring occasionally, until the broccoli is bright green and tender-crisp. Remove the broccoli from the skillet and set aside.
4. Cook the Shrimp: In the same skillet, add the marinated shrimp along with the marinade. Cook for about 3-4 minutes, or until the shrimp turn pink and opaque, stirring frequently.
5. Combine and Serve: Once the shrimp are cooked, return the broccoli to the skillet. Toss everything together to combine well and heat through for an additional minute. Adjust seasoning if necessary. Serve immediately with lemon wedges on the side.
Understanding the Ingredients
To appreciate this dish fully, it’s essential to understand the role that each ingredient plays not only in flavor but also in nutrition.
– Shrimp: Rich in protein and low in calories, shrimp are a fantastic source of omega-3 fatty acids, which are beneficial for heart health. They also contain essential nutrients like selenium and vitamin B12.
– Broccoli: This vibrant green vegetable is a powerhouse of nutrition. It’s packed with vitamins K and C, fiber, and various antioxidants, making it an excellent choice for boosting your immune system and supporting overall health.
– Garlic: Known for its pungent flavor, garlic also offers impressive health benefits, including anti-inflammatory properties and immune system support. It adds depth to the dish, making it even more enjoyable.
– Lemon: The zest and juice of lemon not only enhance the overall flavor profile of the dish but also provide a good dose of vitamin C, which is crucial for skin health and immune function.
– Olive Oil: A staple in Mediterranean cooking, olive oil is rich in monounsaturated fats that promote heart health. It’s also loaded with antioxidants, making it a healthy fat choice for cooking.
– Red Pepper Flakes and Oregano: These spices add a burst of flavor and subtle heat to the dish. Oregano is known for its antioxidant properties, while red pepper flakes can help boost metabolism and add a delightful kick.
Preparation Steps
Preparation is key to ensuring a delicious outcome for this recipe. Here are the detailed steps to guide you through the process.
– Marinating the Shrimp: Marinating shrimp is essential for infusing them with flavor. A quick 15 to 30 minutes is ideal—enough time for the shrimp to absorb the lemony garlic goodness without becoming mushy from over-marinating.
– Cooking the Broccoli: Achieving perfectly sautéed broccoli is all about timing. Look for vibrant green color and tender-crisp texture, which usually takes about 4-5 minutes on medium heat. Avoid overcooking to maintain its nutritional value and crunch.
Cooking the Shrimp
When it comes to cooking shrimp, timing is everything. To ensure your shrimp remain juicy and flavorful, it’s essential to avoid overcooking them. Shrimp cook quickly, typically taking just 2-3 minutes per side on medium-high heat. Watch for the telltale color change; they should turn from a translucent gray to a vibrant pink and opaque white.
If you’re unsure, use a meat thermometer; shrimp are perfectly cooked at an internal temperature of 120°F (49°C). Once done, remove them from the heat immediately to prevent residual cooking. This simple technique will guarantee that your shrimp are tender and bursting with flavor.
Combining Ingredients
After cooking the shrimp, it’s time to combine them with the broccoli. Start by adding the cooked shrimp to the pan with the sautéed broccoli. Gently toss the ingredients together, allowing the shrimp to absorb the lemon and garlic flavors.
Taste as you go, adjusting the seasoning with salt, pepper, or an extra drizzle of olive oil if needed. For a bit more zest, consider adding a splash of fresh lemon juice or a sprinkle of red pepper flakes for heat. This step ensures that every bite is packed with flavor, making the dish truly irresistible.
Nutritional Benefits of the Dish
Healthy Meal Option
Zesty One-Pan Lemon Garlic Shrimp & Broccoli is a fantastic low-calorie dish that is high in protein and fiber. Shrimp are an excellent source of lean protein, while broccoli adds essential vitamins, minerals, and fiber. This dish is perfect for those pursuing weight loss or simply looking for a nutritious meal option.
Balanced Nutrition
Combining lean protein from the shrimp, fiber-rich vegetables from the broccoli, and healthy fats from the olive oil creates a meal that is both satisfying and nutritious. This balance helps keep you full longer, making it an ideal choice for lunch or dinner.
Meal Prep Friendly
This dish is not only quick to prepare but also makes for a great meal prep option. You can easily cook a larger batch and store individual portions in the refrigerator for up to four days. Reheat in the microwave or on the stovetop, and you’ll have a fresh and nutritious meal ready to go throughout the week.
Serving Suggestions
Accompaniments
To enhance the texture and nutrition of your meal, consider serving the shrimp and broccoli over a bed of fluffy rice or quinoa. These grains provide additional fiber and nutrients, making your meal even more filling.
Garnishing
Garnishing with freshly chopped parsley not only adds a pop of color but also elevates the dish’s flavor profile. The fresh herb complements the lemon and garlic beautifully, making each bite more delightful.
Pairing with Sides
For a complete meal experience, pair your Zesty One-Pan Lemon Garlic Shrimp & Broccoli with a light side salad or steamed vegetables. A chilled glass of white wine or sparkling water with lemon can also enhance the dining experience, offering a refreshing contrast to the dish’s vibrant flavors.
Conclusion
Preparing and enjoying Zesty One-Pan Lemon Garlic Shrimp & Broccoli is a rewarding culinary experience. This dish not only showcases the ease of one-pan cooking but also delivers on flavor and nutrition. With its bright flavors and wholesome ingredients, it’s perfect for any night of the week. Embrace the simplicity and delicious results that come from this recipe, and enjoy a meal that satisfies both your taste buds and your health goals.
