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A lighter option for a 30 minute meal!
Low in calories, low in carbohydrates and packs in a decent amount of protein. Can't ask for more than that in a sheet pan meal.
Let's talk sheet pan meals today, shall we? I have shared several sheet pan dinners here on the blog. What makes this sheet pan meal a bit different is that I have made a conscious decision to lighten it up. Here's how:
- The first swap I made for this sheet pan dinner was skipping the butter and/or olive oil. Instead of those options, I used corn oil. If you happened to have missed the post where I mention why I choose Mazola Corn Oil (you can find that in this Stuffed Pepper Soup recipe post), it's because a clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim see Mazola.com
- Rather than steak tips, sausage or chicken thighs, I've opted to use shrimp (low in calories, high in vitamins & minerals and a good source of protein).
- I've also ditched the potatoes. You'll see in some of my sheet pan meals, I use potatoes. Instead of potatoes, there are a variety of veggies. Enough veggies to fill you up, so don't worry about missing out on the potatoes (if my husband was okay with the swap, you will be too).
Okay, so why a Sheet Pan Meal at all?
Sheet Pan Meals are super easy!
To make a sheet pan meal, you simply season veggies and meat/seafood of your choice and pop it in the oven. Because shrimp cooks up very quickly, I added it during the last five minutes of cook time.
These sheet pan meals don't even require marinating.
Instead of a long marinate time, I toss the veggies with Mazola Corn Oil (it's a neutral flavor so the flavors of the veggies comes out) and a few simple seasonings I always have on hand. And for the shrimp, basically the same treatment.
Also, to keep things moving quickly, I prep my veggies in the morning. And by prep, I mean, I just chop them up. Chopping veggies only takes a few minutes anyway, but I prefer to have it all ready to go when I am ready to go. If you absolutely must add a starch/carb to your meal. I know, I know, some people can't do without. A great way to keep things lighter would be to serve over quinoa or brown rice.
I have to admit, I've never actually baked shrimp before. I have often stir fried and sauteed it but the ease of baking really suits my needs. Side note, Mazola Corn Oil is actually super versatile and great for all those methods of cooking and more (and it's heart healthy). If cooking your shrimp stove-top is your thing, Mazola Corn Oil has a smoke point of 450 degrees, higher than most cooking oils so don't worry about that. But give this baking method a try, I promise it's easy!
Okay, so tell me, are you already a fan of sheet pan meals? What are you go to combinations?
Sheet Pan Shrimp and Vegetables Dinner
- 2½ Tablespoon Mazola Corn Oil divided
- 2 Cup broccoli florets
- ½ Cup diced red onion
- 2 Cup green beans trimmed
- 1 medium zucchini halved and sliced
- 1 teaspoon salt divided (I use Kosher Salt)
- ½ teaspoon coarse black pepper divided
- ½ teaspoon dry Italian seasoning
- 12 ounce shrimp peeled & deveined (tail on or off)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Preheat oven to 425.
- Scatter broccoli, onion, green beans and zucchini on a baking sheet. Drizzle 1 ½ T corn oil over veggies and sprinkle with ½ teaspoon salt, ¼ teaspoon black pepper and ½ teaspoon Italian seasoning. Toss well to coat and evenly distribute seasonings.
- Bake in preheated oven for 10-15 minutes (the smaller your vegetable cuts, the shorter the time).
- While veggies are in oven, place shrimp in bowl. Stir shrimp together with remaining 1 T corn oil, ½ teaspoon salt, ¼ teaspoon pepper, garlic powder and onion powder. Set aside.
- Remove veggies from oven, toss vegetables around a bit. Arrange seasoned shrimp throughout the veggies on baking sheet.
- Return to oven for about 5-7 minutes until shrimp is just pink.
I should mention how versatile this Sheet Pan Shrimp and Vegetables Dinner recipe is. If you aren't a fan of the veggies I used, try using any combination you want. Here are some ideas to get you started:
- cherry tomatoes
- summer squash
- bell pepper
- cauliflower (might require a few extra minutes)
- butternut squash