Recipe: One-Pot Garlicky Shrimp & Broccoli
This is a flavorful, nutrient-dense meal that supports a variety of health goals. Low in carbs and high in protein, it's ideal for those following a weight-loss plan or managing diabetes.
With anti-inflammatory and heart-healthy properties, this dish also suits individuals looking to support cardiovascular health and reduce inflammation. Its ingredients aid digestion, boost immunity, and promote skin health, making it a fantastic choice for anyone aiming for balanced wellness through simple, wholesome meals.
Perfect for busy individuals who need a quick, nourishing meal without sacrificing health benefits.
Ingredients for 2 servings:
1/2 lb shrimp, peeled and deveined
2 cups broccoli florets
2 garlic cloves, minced
2 tbsp olive oil
1/4 cup low-sodium chicken broth
1 tbsp lemon juice
1 tsp lemon zest
Salt and pepper to taste
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Directions
- Cook Shrimp: In a large skillet, heat 1 tbsp olive oil over medium-high heat. Add shrimp and cook until pink. Remove and set aside.
- Sauté Garlic: In the same skillet, add remaining olive oil and minced garlic. Sauté until fragrant.
- Cook Broccoli: Add broccoli florets and chicken broth. Cover and steam until broccoli is tender.
- Combine and Serve: Return shrimp to the skillet, add lemon juice and zest, and stir to combine. Season with salt and pepper, and serve hot.
Preparation Tip: Marinate shrimp in garlic and lemon juice for extra flavor.
Serving Tip: Garnish with lemon wedges and a sprinkle of fresh parsley for a bright, fresh finish.
Storage Tip: Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking the shrimp.
Customization Options:
Extra Veggies: Add snap peas or bell peppers for additional color and nutrients.
Extra Fiber: Add a handful of quinoa or brown rice to increase fiber content.
Nutty Flavor: Sprinkle with toasted almonds or sesame seeds for a crunchy texture and healthy fats.
Nutritional Information (per serving):
Calories: 220
Total Carbohydrates: 10g
- Fiber: 4g
- Sugar: 3g
Protein: 25g
Fat: 10g
Cholesterol: 180mg
Glycemic Load: 2
Ingredients' health benefits
Shrimp is a powerhouse of high-quality protein, essential for maintaining muscle and keeping you satisfied for longer, which can be a great help in weight management. Notably, shrimp is rich in vitamin B12, which supports brain health, and vitamin D, which is crucial for bone strength.
It also provides omega-3 fatty acids, known to support heart health by reducing inflammation and blood pressure. The natural pink hue of shrimp is due to astaxanthin, an antioxidant that combats free radicals and may even help protect your skin from sun damage.
Broccoli is a vibrant green vegetable packed with nutrients that benefit almost every system in the body. It’s a fantastic source of fiber, which aids digestion and helps stabilize blood sugar - making it ideal for those managing diabetes or seeking digestive balance.
Broccoli is also high in vitamins C and K, potassium, magnesium and calcium - all essential for immune, bone and muscle health.
Sulforaphane, a compound found in broccoli, is renowned for its detoxifying properties and may reduce the risk of certain cancers.
Additionally, its low calorie count and high nutrient density make it perfect for weight-conscious eaters.
Garlic does more than just add flavor; it’s a natural health booster packed with vitamins B6 and C. B6 plays a role in mood regulation and brain health, while vitamin C supports immune function and skin health.
Garlic’s standout compound, allicin, is a natural antibacterial and antiviral agent, giving it potential benefits for fighting infections and lowering blood pressure.
It’s also known for improving cholesterol levels, which can contribute to better heart health over time.
Olive Oil, particularly extra virgin, is well-known as one of the healthiest oils due to its abundance of monounsaturated fats. These heart-healthy fats help reduce LDL (bad) cholesterol while supporting HDL (good) cholesterol.
Olive oil is also rich in vitamin E, a fat-soluble antioxidant that helps protect cells from damage, supports skin and eye health, and may improve cognitive function.
Additionally, it contains anti-inflammatory polyphenols, which are beneficial for joint and cardiovascular health, making it a valuable component of any anti-inflammatory diet.
Lemon Juice and Zest
Lemons bring a refreshing boost of vitamin C, a potent antioxidant that helps strengthen the immune system and promotes collagen production for skin health.
The flavonoids in lemons provide anti-inflammatory benefits, which can help reduce swelling and support heart health.
Lemon’s natural acidity aids digestion, making it a great addition to meals for those who occasionally experience indigestion.
The zest adds not only flavor but also a higher concentration of essential oils, which may help balance blood pressure and improve mood.
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