Healthy Family Dinner

One-Pan Baked Chinese Broccoli and Shrimp
Tastes Like Stir-Fry, But
A Much, Much Healthier Recipe

A healthy family dinner and it is also one-pan Chinese food.  How could you pass this recipe, right?

A healthy family dinner with one-pan Chinese broccoli and shrimp sounds delicious and too good to be true?  Well, once you tried it, you swear you are doing it again and again.


Total Time:
50-60 Minutes
Prep Time
: 15 Minutes  

Inactive Cook Time: 35-45 Minutes  
Serving: 4



This one-pan broccoli and shrimp recipe was inspired by the diet program my co-worker introduced to me. 

I tried to mimic the Shrimp and broccoli stir-fry, but in a healthy way.

Seriously, when you are on diet, you want to eat something natural instead of artificial. Spices are the things that there is no limit of how much you use and consume. So, I purposefully use a little bit of salt, but a lot of spices.

The goal is to cut down the salt consumption. But everything will taste blah...., right? That's when the cayenne pepper comes into place. It is so spicy that you got to have a few bites of broccoli to wash it down.

One-Pan Broccoli and Shrimp

CHEF NOTES

I always recommend you to go by whatever is on sale. But through the cooking process, I learned that if the shrimp is bigger than the recommended count, it will take longer to cook through in this one-pan broccoli and shrimp recipe.

In the end, you will overlook the vegetables while waiting for the shrimp to turn opaque.

This is a very healthy one pot meal. If you want to be more filling, serve it together with rice.

2 ingredients - One-Pan Broccoli and Shrimp

Healthy Family Dinner Recipe and Instructions

Ingredients

3 pounds Frozen broccoli floret (unthawed)
1 pound Raw shrimp (31-40 counts; thawed, shelled and devined)

Seasonings

1/2 teaspoon salt
1/4 teaspoon black pepper
1/2-1 teaspoon cayenne pepper
1/2 teaspoon garlic powder
2 tablespoon Extra Virgin Olive Oil

  1. In a mixing bowl, combine all the seasonings and shrimp together and let sit for 15 minutes
  2. Line a roasting pan with aluminum foil for easy clean up later
  3. Preheat oven at 400F
  4. Put broccoli florets into the pan and even them out
  5. Single layer the shrimp on top of the broccoli (spread them out; don't let them to be in clutter)
  6. Bake for 35-45 minutes until broccoli is crisp tender and shrimp are opaque and serve immediately

Serve This With: 

Spinach Wild Rice

Perfectly Steamed White Rice



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