For health-conscious food enthusiasts, the marriage of shrimp and broccoli is more than just a nutritious choice—it’s a gourmet delight. What makes this combination particularly enticing is the burst of flavors and variety in textures, achievable with minimal cooking. No wonder it has become a go-to dish for culinary experts and home cooks alike.
This recipe harks back to traditional Chinese cuisine, noted for its balance and simplicity. Stir-frying is often the preferred method, allowing the shrimp to remain succulent and the broccoli to retain its crunch. For a twist, adding ginger and garlic not only enhances the flavor but also offers a 25% increase in the dish’s antioxidant properties.
This professional guide offers a step-by-step shrimp and broccoli recipe, emphasizing the importance of fresh ingredients, maintaining proper cooking techniques, and ensuring balanced nutrition. Perfect for health-conscious chefs and culinary enthusiasts, this dish combines the rich flavors of shrimp with the crunch of broccoli, creating a satisfying, low-calorie meal that’s high in protein, vitamins, and healthy fats.
Ingredients
This shrimp and broccoli recipe is both flavorful and easy to prepare. Ensuring you have all the right ingredients makes the process even smoother. Below is the list of what you’ll need to get started.
- 1 pound of fresh shrimp, peeled and deveined
- 3 cups of broccoli florets
- 2 tablespoons of olive oil
- 3 cloves of garlic, minced
- 1 tablespoon of soy sauce
- 1 teaspoon of ginger, minced
- ½ teaspoon of salt
- ¼ teaspoon of black pepper
- 1 tablespoon of lemon juice
- Optional: Red pepper flakes for a spicy kick
General Information
This section details the essential aspects of making shrimp and broccoli. Knowing the making difficulty, preparation time, and cooking time can help you plan better. Let’s dive into these specifics below.
General Information
This table provides details about the general information of a shrimp and broccoli meal.
These details include making difficulty, preparation and cooking time, serving size, and meal type.
| Category | Details |
|---|---|
| Making Difficulty | Easy |
| Preparation Time | 15 minutes |
| Cooking Time | 10 minutes |
| Serving Size | 4 |
| Meal Type | Main Course |
Instructions
Follow these simple steps to prepare a delicious shrimp and broccoli dish. Each stage is vital to make sure you get the best flavors and textures. Let’s get started!
Step 1: Preparing the Ingredients
First, rinse the shrimp under cold water to clean them thoroughly. Next, peel and devein the shrimp, making sure to remove all the shells and veins. Place the shrimp in a bowl and set them aside.
Now, wash the broccoli florets under running water. Cut them into bite-sized pieces if they aren’t already. Mince the garlic and ginger, which will add amazing flavor to the dish.
Step 2: Cooking the Shrimp
Heat a pan on medium-high heat and add the olive oil. Once the oil is hot, add the minced garlic and ginger. Sauté them for about 30 seconds until they become fragrant.
Next, add the shrimp to the pan. Cook the shrimp for 2-3 minutes on each side until they turn pink and slightly golden. Remove the shrimp from the pan and set them aside.
Step 3: Cooking the Broccoli
In the same pan, add a bit more olive oil if needed. Add the broccoli florets and stir-fry them for about 5 minutes. They should be bright green and a bit tender yet still crunchy.
Pour in the soy sauce to give the broccoli a nice, savory flavor. Mix well and cook for another minute. This step ensures the broccoli absorbs the soy sauce fully.
Step 4: Combining Ingredients
Place the cooked shrimp back into the pan with the broccoli. Stir well to combine all the ingredients. Ensure everything is coated evenly with the spices and sauce.
Sprinkle the mixture with salt, black pepper, and optionally, red pepper flakes for a spicy kick. Squeeze some lemon juice over the top for an extra layer of flavor.
Step 5: Serving the Dish
Transfer the shrimp and broccoli to a serving dish. You can pair it with steamed rice or noodles for a complete meal. Garnish with a few lemon wedges on the side.
Enjoy your delicious and healthy shrimp and broccoli meal! It’s perfect for lunch or dinner and is sure to impress everyone at the table.
Important Things to Keep in Mind
Using fresh ingredients is key for a flavorful shrimp and broccoli dish. Fresh shrimp should smell like the sea, not fishy. Similarly, choose bright green broccoli with firm stalks for the best texture.
When cooking shrimp, timing is crucial. Overcooked shrimp become tough and rubbery. It typically takes only 2-3 minutes per side, so keep an eye on them to ensure they are pink and slightly golden.
Seasoning is another critical factor. Garlic, ginger, soy sauce, and a squeeze of lemon juice bring out the best flavors. Feel free to adjust seasoning according to your taste preference.
If you want to make it spicy, consider adding red pepper flakes. This adds another layer of flavor without overpowering the dish. However, be careful with the quantity, as a little goes a long way.
For those who meal prep, this dish stores well. Keep shrimp and broccoli in separate containers as they have different reheating times. This keeps them from becoming overcooked or mushy.
Pay attention to presentation. Bright colors and varied textures make the dish visually appealing. Garnishing with lemon wedges or fresh herbs adds a final touch of freshness and flair.
Nutritional Facts
Understanding the nutritional facts of your meal is essential for maintaining a balanced diet. Shrimp and broccoli offer a wealth of nutrients that support overall health. Below, we’ll dive into the specifics of what makes this dish a healthy choice.
Calories and Macronutrients
One serving of shrimp and broccoli typically contains around 200 calories. This makes it a low-calorie option that’s filling and satisfying. It’s an excellent choice for those watching their calorie intake.
The dish is also high in protein. Shrimp provides about 20 grams of protein per serving, supporting muscle growth and repair. Broccoli adds a small amount of protein, making the dish well-rounded.
Carbohydrates are minimal in this dish. Most of the carbs come from the broccoli, which is a good source of fiber. Fiber aids in digestion and helps you feel fuller longer.
Vitamins and Minerals
Broccoli is a powerhouse of vitamins and minerals. It is rich in vitamins C and K, which are essential for immune function and bone health. It also contains folate, important for cell growth.
Shrimp is a great source of selenium. Selenium is a mineral that supports thyroid function and protects against oxidative damage. Additionally, shrimp contains good amounts of vitamin B12 and phosphorus.
Together, these ingredients offer a balanced mix of nutrients. Including this dish in your diet can help meet your daily requirements for several essential vitamins and minerals.
Healthy Fats
Shrimp is low in fat but high in healthy omega-3 fatty acids. Omega-3s are crucial for heart health and can reduce inflammation. They are also beneficial for brain function.
The olive oil used in cooking adds monounsaturated fats. These fats are good for your heart and can help lower bad cholesterol levels. Using olive oil instead of butter or other fats makes the dish healthier.
Overall, the fats in this dish are the kind you want in your diet. They provide essential nutrients without adding too many calories.
BETTER THAN TAKEOUT – 15 Mins Shrimp and Broccoli Recipe
Final Thoughts
The shrimp and broccoli recipe stands out not only for its ease of preparation but also for its health benefits. With carefully chosen ingredients and mindful cooking techniques, you can create a dish that satisfies both taste and nutrition needs. This recipe truly exemplifies a balanced, flavorful approach to home cooking.
By incorporating this dish into your culinary repertoire, you’re embracing a wholesome, protein-rich meal that supports overall well-being. Whether you’re a professional chef or an enthusiastic home cook, this shrimp and broccoli recipe is an excellent addition to your collection. Enjoy creating and savoring this delightful dish!