Baked Shrimp & Broccoli Foil Packs with Garlic Lemon Butter Sauce

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Dinnertime can get hectic, especially on busy weeknights. We all crave delicious, nutritious meals that are quick and easy to prepare. That's where these Baked Shrimp & Broccoli Foil Packs with Garlic Lemon Butter Sauce come in! This recipe is a dietitian's dream – it's packed with protein from succulent shrimp, vitamin-rich broccoli, and all wrapped up in a flavorful lemon butter sauce that's light and satisfying.

These foil packs are like magic – you simply toss everything together, seal it up, and let the oven do its work. Minimal prep, minimal cleanup, and maximum flavor – that's what I'm talking about! Plus, the single-serving packets make portion control a breeze. So ditch the takeout menus and get ready to whip up a healthy, satisfying meal that everyone will love!

Baked Shrimp & Broccoli Foil Packs with Garlic Lemon Butter Sauce

Baked Shrimp and Broccoli Foil Packs with Garlic Lemon Butter Sauce

Our baked shrimp and broccoli foil packs make for a nutritious and flavorful meal that fits various dietary preferences, including low-carb, paleo, gluten-free, and keto-friendly. Baking shrimp in the oven enhances their natural flavor while being a hands-off cooking method. Shrimp is an excellent source of lean protein and cooks quickly.

Pairing shrimp with broccoli and a zesty garlic lemon butter sauce creates a delightful, easy-to-prepare dinner. This recipe ensures juicy, perfectly seasoned shrimp with the refreshing taste of lemon, garlic, and spices, all ready in under 30 minutes.

Ingredients for the Baked Shrimp Foil Packs with Garlic Lemon Butter Sauce

  • 1 lb (450g) medium raw shrimp, peeled and deveined (tail-on or tail-off)
  • 2 tablespoons butter, diced (or ghee, or olive oil)
  • 1 tablespoon minced garlic
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon onion powder
  • 2 tablespoons vegetable or chicken stock, divided
  • Salt and pepper, to taste
  • 1/4 teaspoon smoked paprika
  • Red chili pepper flakes, optional
  • Juice of 1/2 lemon
  • 1 large head of broccoli, broken into florets
  • Fresh chopped parsley, for garnish

Directions

  1. Preparation: Preheat your oven to 425ºF (220ºC). Cut two sheets of heavy-duty aluminum foil, each measuring 14 by 12 inches (35 x 30 cm), and place them on the countertop.
  2. Seasoning: In a small bowl, combine Italian seasoning, onion powder, salt, pepper, and smoked paprika. If using powdered stock, add it to this spice mix.
  3. Shrimp: Place the shrimp on a shallow plate and sprinkle with the spice mix, ensuring they are evenly coated.
  4. Assembly: Divide the shrimp evenly onto the center of each foil sheet. Add the broccoli florets to one side of the shrimp.
  5. Flavoring: Sprinkle minced garlic over the shrimp and broccoli. Drizzle with lemon juice and add red chili pepper flakes, if using. Season with additional salt and pepper as needed. Evenly distribute the butter pieces over the shrimp and broccoli.
  6. Wrapping: Add one tablespoon of vegetable stock to each foil packet. Fold the foil packets by bringing the edges together and sealing them tightly, leaving a little space inside for heat to circulate.
  7. Baking: Place the foil packets on a baking sheet and bake in the oven, sealed side up, for about 15 minutes, or until the shrimp are fully cooked.
  8.  Serving: Carefully open the foil packets and garnish with fresh parsley and a slice of lemon. Serve immediately and enjoy!

This recipe provides a delicious and healthy dinner option that is both easy to make and satisfying to eat.

Baked Shrimp Tips

  1. Packet Material: Consider using parchment paper instead of aluminum foil for making the packets, or line the foil packets with parchment paper to ensure a tight wrap.
  2. Stock Substitute: If vegetable or chicken stock is unavailable, you can mix 1/2 teaspoon of powdered stock with the spice mix and add one tablespoon of water to each foil packet.
  3. Butter Alternative: If you prefer not to use butter, a generous drizzle of olive oil will work perfectly.

What to Do with Baked Shrimp and Broccoli Leftovers

Store any leftover baked shrimp and broccoli in an airtight container in the refrigerator for up to two days. These leftovers can be repurposed in salads, meal prep lunch boxes, or added to soups for an easy and delicious meal.

How to Bake Shrimp in Foil Packets

Baking shrimp in foil packets is straightforward, with the most challenging part being the folding of the packets. Here are some tips to ensure success:

1. Shrimp Size: Opt for larger shrimp, such as 16-20 count, as they are meatier and juicier. Keep in mind that the cooking time will vary based on the size of the shrimp.

2. Broccoli Preparation: For extra tender broccoli, blanch the florets in boiling salted water for 3 minutes, then plunge them into ice-cold water to preserve their color. Add them to the foil packets with the shrimp.

3. Packet Sealing: Avoid sealing the packets too tightly around the shrimp and broccoli to allow heat to circulate properly.

4. Crisping Option: If you prefer a slightly crisp texture, open the foil packets carefully after baking and broil the shrimp and vegetables for 1-2 minutes.

Fresh or Frozen Shrimp for Baking?

Both fresh and frozen shrimp are suitable for this recipe. Frozen shrimp retain their nutrients well and are a good choice. Often, "fresh" shrimp in stores are previously frozen and then thawed before being sold. Generally, wild-caught shrimp have superior flavor.

To save time, purchase shrimp that are already deveined, shelled, and cleaned. You can use shrimp with tails on or off, depending on your preference.

Baked Shrimp Seasoning

Our oven-baked shrimp recipe is elevated by a blend of simple yet flavorful herbs and spices. The combination of garlic, butter, lemon, and various seasonings enhances the natural taste of the shrimp. Here's what we use in addition to salt and pepper:

  • Butter: Unsalted butter allows us to control the seasoning more precisely.
  • Garlic: Fresh garlic provides a robust and aromatic flavor.
  • Italian Seasoning: This mix of oregano, rosemary, thyme, and basil adds a delightful depth of flavor.
  • Onion Powder: Complements the garlic, adding a subtle sweetness.
  • Smoked Paprika: Introduces a smoky element that pairs well with broccoli.
  • Fresh Lemon Juice: Adds a refreshing and tangy note.
  • Red Chili Pepper Flakes: For an optional spicy kick.
  • Fresh Parsley: Adds a burst of freshness when sprinkled on the baked shrimp.

Feel free to customize this healthy baked shrimp recipe with additional spices like fennel seeds, cumin, curry powder, or five-spice for a unique twist.

How to Serve Baked Shrimp and Broccoli

While this baked shrimp and broccoli dish is satisfying on its own, you can enhance your meal with additional sides. Here are some suggestions:

  • Rice or Quinoa: Perfect for those who are not following a low-carb diet, adding these grains can make the meal more filling.
  • Sautéed Vegetables: Consider zucchini, bell peppers, or other favorites to complement the dish.
  • Cauliflower Rice: Whether sautéed or steamed, cauliflower rice is a great low-carb option. Be mindful of its water content to avoid diluting the flavors of the shrimp and broccoli.

By following these seasoning tips and serving suggestions, you can enjoy a delicious and well-balanced meal that is both flavorful and nutritious.

Why We Love Baked Shrimp and Broccoli Foil Packs with Garlic Lemon Butter Sauce and Why It's Healthy

Why We Love It:

1. Flavorful and Satisfying: The combination of garlic, lemon, and butter creates a rich and tangy sauce that perfectly complements the shrimp and broccoli. This dish is bursting with fresh, vibrant flavors that make it a delight to eat.

2. Easy and Convenient: Baking the shrimp and broccoli in foil packs simplifies the cooking process and minimizes cleanup. It's a hands-off cooking method that’s perfect for busy weeknights.

3. Versatile: This recipe is versatile and can be easily adapted to suit different tastes and dietary preferences. You can add various spices or vegetables to customize the dish to your liking.

Why It's Healthy:

1. High in Lean Protein: Shrimp is an excellent source of lean protein, which is essential for muscle repair and growth. It helps keep you feeling full and satisfied without adding excessive calories.

2. Nutrient-Rich Broccoli: Broccoli is packed with vitamins, minerals, and antioxidants. It’s a great source of vitamins C and K, fiber, and folate, which support overall health and wellness.

3. Low in Carbohydrates: This dish is low-carb, making it suitable for those following keto, paleo, or other low-carb diets. It helps maintain stable blood sugar levels and supports weight management.

4. Healthy Fats: Using unsalted butter or olive oil adds healthy fats to the dish, which are important for absorbing fat-soluble vitamins and promoting heart health.

5. Antioxidant-Rich: The garlic and lemon juice add antioxidants, which help protect the body against oxidative stress and inflammation.

Combining delicious flavors with a nutritious profile, the Baked Shrimp and Broccoli Foil Packs with Garlic Lemon Butter Sauce is a dish that’s both enjoyable and beneficial for your health.

Recipe Variations and Tips for Baked Shrimp and Broccoli Foil Packs with Garlic Lemon Butter Sauce

Recipe Variations:

1. Mediterranean Style: 

  • Ingredients: Add cherry tomatoes, olives, and feta cheese.
  • Seasoning: Incorporate oregano and basil for a Mediterranean twist.

2. Asian-Inspired:

  • Ingredients: Include snap peas, bell peppers, and a splash of soy sauce.
  • Seasoning: Add ginger and sesame oil for an Asian flavor profile.

3. Cajun Style:

  • Ingredients: Use andouille sausage slices along with the shrimp and broccoli.
  • Seasoning: Replace the Italian seasoning with Cajun seasoning for a spicy kick.

4. Herb Butter:

  • Ingredients: Use a mix of fresh herbs like dill, thyme, and chives.
  • Seasoning: Blend the herbs into the butter before adding to the foil packs.

5. Garlic Parmesan:

  • Ingredients: Add grated Parmesan cheese.
  • Seasoning: Sprinkle the cheese over the shrimp and broccoli before baking for a rich, savory flavor.

6. Lemon Dill:

  • Ingredients: Add fresh dill along with the lemon juice.
  • Seasoning: The dill adds a fresh, slightly tangy flavor that pairs well with seafood.

Tips for Perfect Baked Shrimp and Broccoli Foil Packs:

1. Use Fresh Ingredients: Fresh shrimp and broccoli will give you the best texture and flavor.

2. Thoroughly Dry Shrimp: Pat the shrimp dry before seasoning to help them sear better and absorb flavors.

3. Even Sizing: Ensure broccoli florets and shrimp are of similar sizes to cook evenly.

4. Adjust Cooking Time: Depending on the size of your shrimp and broccoli pieces, you might need to adjust the cooking time slightly. Larger pieces may require a few extra minutes.

5. Blanching Broccoli: For extra tender broccoli, blanch the florets in boiling water for 2-3 minutes before adding them to the foil packs.

6. Foil Wrapping: Make sure to wrap the foil packs tightly but leave some space inside for steam to circulate. This helps cook the ingredients evenly.

7. Broiling for Crispiness: If you prefer a bit of crispiness, open the foil packs and broil the shrimp and broccoli for 1-2 minutes after baking.

8. Parchment Paper Option: You can use parchment paper instead of foil, or line the foil with parchment paper for a more eco-friendly option.

By trying these variations and following these tips, you can enjoy different versions of baked shrimp and broccoli foil packs, ensuring a delicious and perfectly cooked meal every time.

Honey B.
Honey B. hi ! my name is honey i like talking about healthy foods, & healthy lifestyle. dont hesitate to visit my blog https://www.foodieaty.com/

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