Name: Sheet-Pan Garlicky Shrimp and Veggies
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 1/4 cup extra-virgin olive oil (plus more for drizzling); 3 cloves garlic (grated); 1 tsp. crushed red pepper flakes; 1/4 cup chopped fresh parsley (plus more for garnish); Kosher salt; Freshly ground black pepper; 1 lb. shrimp (peeled and deveined); 2 yellow onions (peeled and cut into wedges); 1 head broccoli (cut into florets); 2 red bell pepper (seeds and ribs removed, thinly sliced)

Introduction to Sheet-Pan Garlicky Shrimp and Veggies

If you're a busy young professional juggling work, social life, and maybe even a side hustle, finding time to cook can feel impossible. Enter sheet-pan meals! These one-pan wonders are not only a time-saver but also a major flavor booster, making dinner a breeze. Imagine tossing your ingredients onto one tray and letting the oven do all the hard work — sounds like a dream, right?

Why Sheet-Pan Meals Are Perfect for Busy Young Professionals

Sheet-pan meals, like our below recipe for garlicky shrimp and veggies, are ideal for those hectic weeknights when you want something delicious without spending hours in the kitchen. With minimal prep and clean-up, you can serve a wholesome, balanced meal in about 30 minutes. Studies show that cooking at home can lead to healthier eating habits, and with dishes like this, it’s hard not to enjoy your time in the kitchen.

Don’t believe us? Check out resources like Harvard Health to see the benefits of home-cooked meals. Plus, the combination of shrimp and vibrant veggies provides protein and essential nutrients, making this an all-around winner for dinner. Ready to get your culinary adventure underway? Let’s dive into this delicious recipe!

Ingredients for Sheet-Pan Garlicky Shrimp and Veggies

Essential Ingredients for a Flavorful Dish

Creating a delicious plate of sheet-pan garlicky shrimp and veggies starts with a few key ingredients that elevate the flavor profile. Here’s what you’ll need:

¼ cup extra-virgin olive oil: This adds richness and depth to your dish.
3 cloves garlic, grated: Fresh garlic is a must for that aromatic kick.
1 tsp. crushed red pepper flakes: For a gentle heat that wakes up the taste buds.
1 lb. shrimp, peeled and deveined: Juicy and quick-cooking, shrimp are the star of the show.
2 yellow onions, cut into wedges: They caramelize beautifully, adding sweetness.
1 head broccoli, cut into florets: A colorful and nutritious addition.
2 red bell peppers, thinly sliced: Sweet and vibrant, they complement the shrimp perfectly.
Kosher salt and freshly ground black pepper: Essential for enhancing all the flavors.
¼ cup chopped fresh parsley, plus more for garnish: A fresh touch that brightens the dish.

Optional Ingredients for Customization

Not feeling like sticking strictly to the recipe? That’s the beauty of sheet-pan garlicky shrimp and veggies—it's incredibly versatile! Consider adding:

Zucchini or asparagus: For extra veggies and texture.
Lemon slices: A squeeze of citrus can brighten things up.
Spices like paprika or cumin: To introduce new flavors.
Other herbs like basil or cilantro: A different green herb can change the dish's profile.

Feel free to experiment with whatever you have on hand, and make it your own! This is the perfect opportunity to clear out your fridge while crafting a delicious meal. For additional inspiration, check out some customizable options at The Kitchn.

Preparing Sheet-Pan Garlicky Shrimp and Veggies

Cooking a delicious, healthy meal in one go is a lifesaver for busy young professionals, and our sheet-pan garlicky shrimp and veggies is the perfect answer! This easy recipe is packed with flavor and takes minimal cleanup. Let's dive into the steps that will have you enjoying this meal in no time.

Preheat and Prepare the Marinade

Start your culinary journey by preheating your oven to 400ºF (around 200ºC). This step is crucial because a hot oven ensures your veggies roast perfectly, getting that lovely char while keeping the shrimp juicy and tender. In a small mixing bowl, combine:

¼ cup extra-virgin olive oil
3 cloves grated garlic
1 tsp. crushed red pepper flakes
¼ cup chopped fresh parsley
A pinch of kosher salt and freshly ground black pepper

This delicious marinade will add wonderful flavor to both the shrimp and the veggies! Toss in 1 lb. of peeled and deveined shrimp and set it aside to soak in all those lovely flavors while you prep the veggies.

Prepare the Vegetables

On a rimmed half sheet pan, it's time to prep your veggies! You'll want to include:

2 yellow onions, cut into wedges
1 head broccoli, cut into florets
2 red bell peppers, thinly sliced

Drizzle these veggies with a bit of olive oil, and season with salt and pepper. Toss them together until everything is coated evenly. Spreading them out in a single layer not only promotes even cooking but also allows for some lovely caramelization, which enhances the flavor.

Roast the Vegetables

Slide your pan of veggies into the preheated oven and roast them for about 20 minutes. This is the perfect time for the onions to become sweet and tender, while the broccoli and bell peppers soften and develop rich flavors.

Add the Shrimp and Finish Roasting

Once your veggies are done, it’s time to bring it all together. Carefully pour your marinated shrimp and all the marinade over the roasted vegetables. Gently toss everything together until it’s well combined. Spread your mixture back into a single layer on the pan. Pop it back in the oven and roast for an additional 5 minutes, or until the shrimp are pink and lightly toasted.

Serve and Enjoy!

Take your sheet-pan garlicky shrimp and veggies out of the oven and let cool for a minute before serving. You can garnish with additional fresh parsley for a pop of color and flavor! This dish pairs beautifully with a side of rice or quinoa, making it a satisfying, nutritionally balanced meal.

There you have it! A meal that's quick to prepare and packed with flavor. Enjoy!

For more delicious inspiration, check out this one-pan orange chickpeas broccoli recipe or cilantro-lime noodles with shrimp!

Variations on Sheet-Pan Garlicky Shrimp and Veggies

Spicy Shrimp with Additional Veggies

If you're in the mood for a kick, try adding some sliced jalapeños or poblano peppers to your sheet-pan garlicky shrimp and veggies. These spicy additions not only elevate the heat but also bring vibrant colors to the dish. You might also consider incorporating asparagus or snap peas to diversify your veggie selection. Just toss them in with the other ingredients, and you'll have a delightful medley that satisfies both the palate and the eye!

Lemon-Herb Shrimp Alternative

For a fresher take, consider a lemon-herb variation of the sheet-pan garlicky shrimp and veggies. Replace the red pepper flakes with a generous squeeze of fresh lemon juice and a teaspoon of dried dill or basil. This brightens the entire dish, giving it a lively and refreshing flavor profile. Serve it with some lemon wedges on the side to enhance that citrus zing—perfect for those sunny days when you crave something light and zesty!

Feel free to mix and match these ideas to create a personalized version of this delicious recipe. Happy cooking!

Cooking Tips for Sheet-Pan Garlicky Shrimp and Veggies

Ensuring Perfectly Cooked Shrimp

To achieve that tender, juicy shrimp in your sheet-pan garlicky shrimp and veggies, it’s important not to overcook. Keep an eye on them while they roast; shrimp cook quickly and are done as soon as they turn pink and opaque, usually around 5 minutes. For extra flavor, marinate them beforehand in your garlic mixture to ensure they absorb all those delicious notes.

Pro Tips for Easier Cleanup

Cleaning up after cooking can be a hassle, but not this time! Line your sheet pan with parchment paper or aluminum foil. This not only prevents sticking but also makes cleanup a breeze—just toss the paper or foil away when you’re done. For an extra layer of protection, give your veggies a light drizzle of olive oil to minimize residue.

For more cooking hacks, you might find this resource on kitchen tips helpful!

Serving suggestions for Sheet-Pan Garlicky Shrimp and Veggies

Perfect sides and complements

To elevate your sheet-pan garlicky shrimp and veggies, consider pairing it with a light quinoa salad or fluffy couscous. Both options add a delightful, chewy texture to your meal. For a heartier touch, serve it with warm pita bread or garlic bread to soak up those savory juices. A crisp side salad with lemon vinaigrette is a refreshing counterpart, brightening up the rich flavors.

Creative plating ideas

When it comes to plating, let your creativity shine! Arrange the shrimp and veggies vibrant colors atop a bed of fluffy rice or quinoa in a large bowl. Garnish with a sprinkle of fresh parsley or a drizzle of additional olive oil for a polished look. Serve family-style on a large platter to encourage sharing, which adds a lovely touch to any gathering. This way, your sheet-pan garlicky shrimp and veggies can be the star of your dining experience!

For more inspiration, check out this great article on food plating that dives deeper into creative presentations.

Time breakdown for Sheet-Pan Garlicky Shrimp and Veggies

Preparation time

Getting everything ready takes about 10 minutes. This includes marinating the shrimp and chopping the veggies. Don’t rush—taking your time to prepare will really pay off in the flavor of your dish!

Cooking time

The cooking process adds around 25 minutes. You'll roast the veggies for 20 minutes before adding the shrimp and roasting them for an additional 5 minutes. The oven does most of the work, making this dish both easy and efficient.

Total time

In total, you're looking at 35 minutes from start to finish. Perfect for a quick weeknight dinner that feels fancy without all the fuss! Just think—delicious sheet-pan garlicky shrimp and veggies on the table in under an hour!

For more time-saving tips and recipes, check out this guide to quick meals from EatingWell.

Nutritional Facts for Sheet-Pan Garlicky Shrimp and Veggies

When you're whipping up a quick and delicious meal like sheet-pan garlicky shrimp and veggies, it’s important to know what’s on your plate. Here’s a quick breakdown of the key nutritional components:

Calories

This delicious dish clocks in at approximately 350 calories per serving, making it a satisfying yet health-conscious choice for dinner.

Protein

You’ll get a hearty 30 grams of protein from the shrimp and vegetables, providing a filling boost to keep your energy up throughout the evening.

Sodium

With about 500 milligrams of sodium, it's a reasonable option if you're watching your salt intake, especially when balanced with the fresh veggies.

For more information on the health benefits of shrimp, check out the Healthline article on seafood. Balancing nutrition with fun flavors is key to enjoying a well-rounded meal!

Feel free to leave any questions or comments about your sheet-pan garlicky shrimp and veggies experience below!

FAQs about Sheet-Pan Garlicky Shrimp and Veggies

Can I use frozen shrimp for this recipe?

Absolutely! Using frozen shrimp can be a convenient option. Just be sure to thaw them completely before marinating to allow the garlic and spices to infuse properly. The cooking time may slightly vary, so keep an eye on them while roasting.

What can I substitute for shrimp?

If you're looking for alternatives to shrimp, chicken or tofu can work quite well in this sheet-pan garlicky shrimp and veggies recipe. Both options can absorb the delicious marinade, providing a satisfying texture and flavor. Just remember to adjust the cooking time accordingly—chicken may take a bit longer to cook through.

How do I store leftovers?

Leftovers can be a lifesaver for busy weekdays! Store your sheet-pan garlicky shrimp and veggies in an airtight container in the refrigerator for up to three days. For longer storage, consider freezing them in a sealed bag for up to three months. Just reheat them gently in the oven or microwave before enjoying!

Need more meal inspiration? Check out some great ideas at Delish.

Conclusion on Sheet-Pan Garlicky Shrimp and Veggies

In summary, sheet-pan garlicky shrimp and veggies is a quick and delicious meal that delivers big on flavor. It's perfect for busy weekdays or when you desire something healthy without much cleanup. Try it tonight and elevate your dinner game effortlessly! For more easy recipes, check out Delish.