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Shrimp and Brussels Sprouts Sheet Pan Dinner: Easy and Low-Calorie Weight Loss Recipe

Last Updated on September 25, 2024 by Arif Chowdhury

Are you looking for a delicious, nutritious meal that’s easy to prepare and supports your weight loss goals?

Look no further than this mouthwatering shrimp and Brussels sprouts sheet pan dinner. This recipe combines lean protein, fiber-rich vegetables, and aromatic seasonings for a satisfying meal that won’t derail your diet.

Let’s dive into why this dish is a fantastic choice and how to make it.

The Power of Sheet Pan Dinners

Sheet pan dinners have become increasingly popular in recent years, and for good reason. These one-pan wonders offer a convenient way to prepare a complete meal with minimal cleanup.

In fact, a survey by the National Kitchen and Bath Association found that 67% of homeowners consider easy cleanup a top priority when planning their kitchen design. Sheet pan dinners perfectly address this need.

For busy individuals trying to maintain a healthy lifestyle, sheet pan dinners are a game-changer. They allow you to cook a balanced meal with little hands-on time, making it easier to resist the temptation of unhealthy takeout options.

Why Shrimp and Brussels Sprouts?

The Nutritional Powerhouse: Shrimp

Shrimp is an excellent protein source for those watching their calorie intake. Here’s why:

  1. Low in calories: A 3-ounce serving of shrimp contains only about 84 calories.
  2. High in protein: That same serving packs in around 18 grams of protein, helping you feel full and satisfied.
  3. Rich in nutrients: Shrimp provides essential omega-3 fatty acids, vitamin B12, and selenium.

The Underrated Superfood: Brussels Sprouts

Brussels sprouts may have a bad reputation from childhood memories, but they’re truly a nutritional powerhouse:

  1. Low in calories: One cup of Brussels sprouts contains just 38 calories.
  2. High in fiber: They provide 4 grams of fiber per cup, supporting digestive health and helping you feel full.
  3. Packed with vitamins: Brussels sprouts are an excellent source of vitamins C and K.

Interestingly, Brussels sprouts have seen a surge in popularity in recent years. According to the USDA, U.S. per capita consumption of Brussels sprouts increased by 50% between 2012 and 2016, showing that more people are discovering the delicious potential of this veggie.

The Recipe: Shrimp and Brussels Sprouts Sheet Pan Dinner

Now that we understand why this combination is so beneficial for weight loss, let’s get cooking!

Ingredients (Serves 4):

  • 1 pound medium shrimp, peeled and deveined
  • 1 pound Brussels sprouts, trimmed and halved
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 lemon, juiced and zested
  • 1 teaspoon paprika
  • 1/2 teaspoon red pepper flakes (optional)
  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. In a large bowl, toss the Brussels sprouts with 1 tablespoon of olive oil, half of the minced garlic, salt, and pepper. Spread them out on a large baking sheet in a single layer.
  3. Roast the Brussels sprouts for 15 minutes.
  4. While the Brussels sprouts are roasting, in the same bowl, toss the shrimp with the remaining olive oil, garlic, lemon juice and zest, paprika, red pepper flakes (if using), salt, and pepper.
  5. After 15 minutes, remove the baking sheet from the oven. Push the Brussels sprouts to one side and add the seasoned shrimp to the other side in a single layer.
  6. Return the sheet pan to the oven and roast for an additional 8-10 minutes, or until the shrimp are pink and cooked through and the Brussels sprouts are golden and crispy on the edges.
  7. Remove from the oven and serve immediately.

Tips for Perfect Results

To ensure your sheet pan dinner turns out perfectly every time, keep these tips in mind:

  1. Don’t overcrowd the pan: Give your ingredients space to roast evenly. If needed, use two sheet pans.
  2. Pat the shrimp dry: Before seasoning, pat the shrimp dry with paper towels. This helps them roast rather than steam.
  3. Uniform sizes: Try to cut your Brussels sprouts into similar sizes for even cooking.
  4. Watch the shrimp: Shrimp cook quickly, so keep an eye on them to avoid overcooking.

Customization Options

One of the best things about this recipe is its versatility. Here are some ways to switch it up:

  • Spice it up: Add different spices like cumin, chili powder, or Italian seasoning for variety.
  • Veggie variations: Swap out Brussels sprouts for other vegetables like broccoli, cauliflower, or asparagus.
  • Protein alternatives: If you’re not a fan of shrimp, try this recipe with chicken breast chunks or tofu for a vegetarian option.

The Weight Loss Connection

This shrimp and Brussels sprouts sheet pan dinner is an excellent choice for those looking to lose weight for several reasons:

  1. Low in calories: The entire meal comes in at around 300-350 calories per serving, making it easy to fit into a calorie-controlled diet.
  2. High in protein: The shrimp provides ample protein, which is crucial for maintaining muscle mass during weight loss and keeping you feeling full.
  3. Fiber-rich: Brussels sprouts offer a good dose of fiber, which aids digestion and promotes feelings of fullness.
  4. Nutrient-dense: Both main ingredients are packed with vitamins and minerals, ensuring you’re nourishing your body while cutting calories.
  5. Satisfying flavors: The combination of garlic, lemon, and spices creates a flavorful meal that doesn’t feel like “diet food.”

Meal Prep and Storage

Another advantage of this recipe is its suitability for meal prep. You can easily double the recipe and enjoy leftovers throughout the week. Here’s how to store and reheat:

  • Storage: Keep in an airtight container in the refrigerator for up to 3 days.
  • Reheating: For best results, reheat in a 350°F (175°C) oven for about 10 minutes, or until warmed through. You can also use a microwave, but the Brussels sprouts may lose some of their crispness.

The Bottom Line

Incorporating dishes like this shrimp and Brussels sprouts sheet pan dinner into your meal rotation can significantly support your weight loss journey.

It’s a prime example of how healthy eating doesn’t have to be complicated or time-consuming.

Remember, sustainable weight loss is about creating a lifestyle that you can maintain long-term.

By choosing nutrient-dense, satisfying meals like this one, you’re setting yourself up for success. Not only will you be nourishing your body, but you’ll also be saving time in the kitchen and discovering delicious new flavor combinations.

So why not give this recipe a try tonight? Your taste buds – and your waistline – will thank you!