30-Minute DASH-Friendly Garlic Shrimp and Broccoli (One Pan!)
Busy weeknights call for this sizzling, intensely savory garlic shrimp and broccoli. When you need a fast, satisfying dinner without a sink full of dishes, this one pan shrimp and broccoli delivers tender, snappy veggies and juicy protein in under thirty minutes.
What Makes This Quick Skillet So Good
- Rapid Flavor Building: The smoked paprika and dry white wine quickly create a robust sauce right in the hot pan.
- Perfect Textures: Cooking the seafood briefly and setting it aside ensures it stays plump while the vegetables get delightfully crisp-tender.
- Minimal Cleanup: Everything cooks in a single heavy-bottomed skillet, meaning fewer dishes and more time to relax.
Fitting Your Daily Nutrition Goals
Tracking your meals doesn’t mean sacrificing flavor. This recipe is naturally high-protein and rich in healthy fats from extra virgin olive oil. With over six cups of florets, it is packed with fiber and perfectly suited for a DASH-Friendly approach. Serving this alongside a bright arugula salad with roasted grapes is a great way to round out the meal for anyone looking for extra greens.
Steps to a Flawless Pan-Seared Dinner
Start by thoroughly drying the seafood with paper towels. This helps you get a golden sear rather than steaming them in the pan. Warm the olive oil, cook until they just curl into a C-shape, and transfer them to a plate.
Next, sauté the aromatics until the garlic is fragrant, tossing in the green florets and red peppers. Deglaze the pan with your liquid, scraping the bottom to release those flavorful browned bits, before returning the protein to the pan with a splash of fresh lime juice.
Tips for Searing and Storage
- Dry Your Ingredients: Don’t worry if you need to use extra paper towels; removing surface moisture is essential for a good crust.
- Watch the Heat: Sliced garlic burns quickly. Stir constantly once it hits the oil to keep the flavor sweet, not bitter.
- Prepping Ahead: Chop your vegetables a day in advance to make the 15-minute cook time even smoother.
- Appetizer Pairing: If you are serving a crowd or want a fun starter, a creamy Greek yogurt dip is a highly requested addition for family gatherings.
Common Questions About This Skillet
Can I use frozen vegetables?
Fresh is highly recommended for that crisp-tender bite. Frozen tends to release too much water and can make the sauce runny.
What if I don’t have dry white wine?
Low-sodium chicken broth works perfectly to deglaze the skillet and still adds excellent savory depth.
Healthy Garlic Shrimp and Broccoli Skillet
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 6 servings
- Category: Main Course
- Cuisine: American
Description
This quick and easy one pan meal features juicy seared shrimp and crisp tender broccoli tossed in a bright garlic and herb sauce. Ready in under 30 minutes, it is a flavorful, veggie packed dinner the whole family can enjoy.
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 Facts (1 serving, 1 ¼ cups): Calories: 252 kcal | Protein: 29 g | Total Fat: 12 g (Saturated Fat: 1.5 g) | Total Carbs: 11 g (Fiber: 3 g, Sugars: 3 g, Added Sugars: 0 g) | Cholesterol: 351 mg | Sodium: 176 mg
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Calories: 252
Give this quick method a try and notice how satisfying a balanced, vegetable-heavy plate can be! Disclaimer: As an AI assisting with data-driven recipe tracking, I am not a nutritionist or medical professional. Always listen to your own body and consult a doctor when making dietary changes!
