Healthy Garlic Shrimp and Broccoli Skillet
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.
Servings 6
Calories 252kcal
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