One of the top questions I get from readers is, “What is a good dinner for the DASH diet that’s actually fast?” I get it. Life gets incredibly busy, and the last thing you want after a long day is to face a complicated, time-consuming recipe. It’s so easy to fall back on unhealthy takeout.
That’s why I’m so excited to share this simple, flavor-packed low sodium shrimp and broccoli recipe. For years, this dish has been my secret weapon for hectic weeknights. It proves that you can get a delicious, heart-healthy meal on the table in under 30 minutes without a sink full of dishes. It’s the kind of meal that makes you feel good from the inside out.
Finally, Enjoy a Quick Dinner That Tastes Incredible
When you’re managing blood pressure, it can feel like your meal options are limited or bland. This recipe is here to change that narrative completely. It’s one of my go-to DASH diet dinner recipes for a reason!
Here’s why you’ll absolutely love it:
- Ready in 30 Minutes Flat: Seriously! From prep to plate, you’re looking at a true half-hour meal, making it one of the best quick low sodium dinner recipes you’ll find.
- One-Pan Wonder: Everything cooks up in a single skillet or Dutch oven. That means cleanup is an absolute breeze.
- Packed with Flavor: We build layers of deliciousness with garlic, smoked paprika, a splash of wine to deglaze the pan, and a final spritz of fresh lime juice. You won’t miss the salt at all.
Make Your Week Even Easier with Smart Prep
Want to make this 30-minute meal even faster? A little prep work goes a long way. On Sunday, you can easily:
- Chop Your Veggies: Wash and chop your broccoli and red bell pepper. Store them in an airtight container in the fridge.
- Slice the Garlic: Thinly slice your garlic cloves and keep them in a small, sealed container.
- Mix the Spices: Combine the paprika, onion powder, and black pepper in a small bowl or jar so it’s ready to go.
With these steps done, your cooking time on a busy Tuesday will be cut down to about 15-20 minutes!
Get Your Questions Answered About This Low Sodium Shrimp and Broccoli Recipe
When you’re new to the DASH diet, it’s natural to have questions. Let’s clear up a couple of the most common ones I hear about this dish.
Can I eat shrimp on the DASH diet?
Absolutely! This is a fantastic question. While shrimp is higher in dietary cholesterol, research has shown that for most people, dietary cholesterol has less of an impact on blood cholesterol than saturated fat does. This DASH diet shrimp and broccoli is very low in saturated fat, making shrimp a great lean protein choice to enjoy.
How can I add flavor to food without salt?
This is the key to loving your food on the DASH diet! This recipe is a perfect masterclass in it. We use a powerful combination of aromatics (tons of garlic!), bold spices (smoked paprika is a game-changer), acidity (lime juice and white wine), and fresh herbs (parsley) to create a dish that is anything but bland.
Here is the full, step-by-step guide to making this simple and delicious skillet meal.
Healthy Garlic Shrimp and Broccoli Skillet
Ingredients
- 1 ⅔ pounds 750 g large raw shrimp, peeled and deveined
- 4 tablespoons 60 mL extra virgin olive oil, divided
- ⅓ cup 80 mL dry white wine or low sodium chicken broth
- 12 cloves garlic thinly sliced
- 6 ½ cups 650 g broccoli florets, from about 1 ½ large heads
- ¾ cup 110 g red bell pepper, finely diced
- 2 tablespoons 8 g fresh parsley, chopped
- 1 teaspoon 2.3 g smoked paprika
- 1 teaspoon 2.7 g onion powder
- ¾ teaspoon 1.7 g coarsely ground black pepper
- ¼ teaspoon 0.5 g red pepper flakes
- 1 ½ tablespoons 22 mL fresh lime juice
Instructions
- Prepare the shrimp: Place the raw shrimp in a large bowl and pat completely dry with paper towels. Add 1 tablespoon of olive oil, the smoked paprika, onion powder and black pepper. Toss well to coat.
- Sear the shrimp: Warm 1 tablespoon of olive oil in a large heavy bottomed skillet or Dutch oven over medium high heat until it shimmers. Arrange the seasoned shrimp in a single layer, working in batches if needed to avoid crowding. Cook for 60 to 90 seconds per side, until the shrimp are opaque, pink and lightly golden and just curled into a C shape, or until they register 145°F (63°C) in the thickest part. Transfer the seared shrimp to a clean plate.
- Sauté the aromatics: Reduce the heat to medium and add the remaining 2 tablespoons of olive oil to the skillet. Add the sliced garlic and red pepper flakes, stirring constantly for about 45 seconds until the garlic is fragrant and just beginning to turn golden.
- Cook the vegetables: Add the broccoli florets and diced red bell pepper. Stir to coat everything in the garlic oil. Cook, stirring occasionally, for 5 to 7 minutes, until the broccoli is bright green and crisp tender.
- Deglaze: Pour in the white wine or low sodium chicken broth, using a wooden spoon to scrape up any browned bits from the bottom of the skillet. Allow the liquid to bubble and reduce for about 2 minutes.
- Combine and finish: Return the seared shrimp and any accumulated juices to the skillet. Stir in the fresh lime juice and chopped parsley. Toss everything together for 1 to 2 minutes, until the shrimp are warmed through. Serve immediately.
Notes
- For the best sear, make sure the shrimp are as dry as possible before seasoning so they brown instead of steaming.
- When purchasing shrimp, look for raw varieties without added sodium solutions.
- Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Refrigerate within 2 hours of cooking and reheat gently in a skillet over low heat until hot throughout to avoid overcooking the shrimp.
Nutrition Information
Serving Size: 1 serving (approx. 1 ¼ cups)- Calories: 252 kcal
- Protein: 29 g
- Total Fat: 12 g
- Saturated Fat: 1.5 g
- Cholesterol: 351 mg
- Sodium: 176 mg
- Total Carbohydrate: 11 g
- Dietary Fiber: 3 g
- Total Sugars: 3 g
- Added Sugars: 0 g
Concluding Thoughts
I truly hope this recipe helps you reclaim your weeknights and proves just how delicious heart-healthy eating can be. Having a go-to meal that’s fast, easy, and good for you is a total game-changer, and I know you’ll love this low sodium shrimp and broccoli recipe as much as I do.
If you loved this recipe, I know you’ll also enjoy my One-Pan Lemon Herb Salmon and Asparagus next!
