Friday, January 16, 2009

Oven Roasted Shrimp and Broccoli

I've been working fairly late the past few weeks and it's likely to get later as time goes on. As a result, I'm always on the look out for healthy meals that I can make quickly when I get home OR stuff the boy can throw in the oven. Now that's not to say the boy can't cook, he's actually a really great cook. But I'm the one who wants to be more conscious about eating healthy food, so I'm the meal planner and I generally like to do the cooking. The late nights make it hard though, which is why anything that's quick and easy is optimal. Well, this is the ultimate easy weeknight meal. From prep to table in 30 minutes. It was inspired by this article in the New York Times. The oven roasting is the key with this dish. It gives the broccoli and shrimp alot of flavor with so little effort.

Oven Roasted Shrimp and Broccoli
Adapted from The New York Times January 9, 2009

1-2 lbs large shrimp - washed
2 heads or more of broccoli - approx 3 cups or bite sized florets
1 tsp cumin seed
1 tsp fennel seed
2 cloves of garlic - smashed and cut in half
1 Tbsp extra virgin olive oil
1 Tbsp garlic oil (I used garlic grapeseed oil)
Zest from 1 lemon
2 tsp citrus oil or plain extra virgin olive oil
Fresh cracked pepper
Lemon juice - enough from 1/2 a lemon

1. Preheat the oven to 425F. On a large baking sheet toss broccoli florets with cumin seed, fennel seed, garlic, olive oil, garlic oil, salt and a ton of freshly cracked pepper.
2. As the broccoli is roasting toss the shrimp with lemon zest, citrus oil, salt & pepper. After the broccoli has roasted for 10 minutes, add the shrimp to the baking sheet. Turn the shrimp once, after 3-4 minutes. Roast until the shrimp become pink and opaque, watching carefully so as not to overcook. This should take 7-10 minutes.
3. Remove from the oven and toss with the lemon juice before serving.

This dish is a winner all around. Both the boy and I liked it, it was quick, easy and healthy AND it is so flavorful. The roasting brings out the flavors of the spices and makes it taste like something you slaved over, when in fact it takes 30 mins to prepare all in. What more can you ask for?

This recipe makes enough for 2-3 people, depending on how much people eat. You could stretch it even further if you served it with some brown rice. But it truly doesn't need anything else. Enjoy!


Carrie said...

Yum, this is a great dinner idea! And so healthy!!

doggybloggy said...

a trifecta would be - garlic, shrimp and chile - this recipe looks and sounds great!

tputnam said...

Very fast, very pretty, not very good.

Jen H said...

tputnam - I'm sorry you didn't enjoy this. I have to disagree on the not very good comment though. With a dish like this it can be whatever you want it to be just by tweaking the spices, maybe that's what you should do next time.