Baked Shrimp and Broccoli Foil Packs

Introduction

Baked Shrimp and Broccoli Foil Packs are a healthy and flavorful meal option that offers a perfect balance of tender shrimp, crisp broccoli, and a savory blend of seasonings—all cooked to perfection in a convenient, individual serving foil pack. This dish is not only delicious, but also quick and easy to prepare, making it ideal for a weeknight dinner or a weekend get-together. Plus, the foil packs help lock in the flavors, ensuring each bite is packed with goodness.

Whether you’re looking for a low-carb, gluten-free meal or just a satisfying seafood dish to enjoy with your family, these foil packs are the way to go. With minimal ingredients, quick preparation, and a customizable nature, you’ll be able to make this recipe your own. Serve them on their own or with a side of rice, quinoa, or bread for a complete meal.

Perfect for:

• Weeknight dinners
• Outdoor grilling
• Healthy meal prep
• Seafood lovers
• Family-friendly meals
• Busy evenings

Why You’ll Love This Recipe

Here’s why Baked Shrimp and Broccoli Foil Packs are sure to become a favorite in your home:

• Quick and Easy: With only a few simple ingredients and minimal preparation, this meal comes together in no time. All you have to do is assemble the foil packs and bake them!
• Healthy and Balanced: The combination of shrimp and broccoli makes for a high-protein, low-calorie, and nutrient-dense meal. Plus, the foil-pack method preserves the moisture and flavor, keeping the shrimp tender and the broccoli crisp.
• Customizable: Whether you prefer your shrimp spiced up with some heat, or you want to add a squeeze of lemon for brightness, these foil packs can be tailored to suit your taste.
• No Mess: Cooking in foil means there’s minimal cleanup afterward, as the mess stays contained within the pack.
• Perfect for Meal Prep: These foil packs can be prepared ahead of time and stored in the fridge until you’re ready to bake them, making them an ideal option for meal prepping.

Preparation and Cooking Time

• Total Time: 40 minutes
• Preparation Time: 10 minutes
• Cooking Time: 30 minutes
• Servings: 4 foil packs
• Calories per serving: Approximately 250-300 calories
• Key Nutrients: Protein: 25g, Carbs: 12g, Fat: 10g

Ingredients

Here’s what you’ll need to make these easy and delicious Baked Shrimp and Broccoli Foil Packs:

• 1 lb large shrimp, peeled and deveined
• 2 cups broccoli florets (fresh or frozen)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika (optional, for added flavor)
• Salt and pepper to taste
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh parsley (optional, for garnish)
• 1 tablespoon grated Parmesan cheese (optional, for topping)
• 4 sheets of heavy-duty aluminum foil (about 12×12 inches each)

Ingredient Highlights

• Shrimp: Shrimp is a low-calorie source of protein, packed with essential nutrients like iodine and selenium. It also cooks quickly, making it a perfect addition to foil packs.
• Broccoli: High in vitamins, fiber, and antioxidants, broccoli provides a healthy and crunchy contrast to the tender shrimp. It’s also a great source of vitamin C and other vital nutrients.
• Olive Oil: Olive oil helps bring the ingredients together and adds a subtle, healthy fat to the dish.
• Garlic Powder and Onion Powder: These seasonings elevate the flavor profile of the dish, infusing the shrimp and broccoli with savory goodness.
• Lemon Juice: A touch of lemon juice enhances the overall flavor, adding a refreshing, zesty note that pairs perfectly with the shrimp.

Step-by-Step Instructions

Follow these simple steps to make the perfect Baked Shrimp and Broccoli Foil Packs:

Prepare the Shrimp and Broccoli

1. Preheat the Oven: Preheat your oven to 400°F (200°C). This temperature ensures that the shrimp cook through while the broccoli remains crisp-tender.
2. Prepare the Ingredients: In a large bowl, toss the shrimp with 1 tablespoon of olive oil, garlic powder, onion powder, smoked paprika (if using), salt, and pepper. Stir until the shrimp are evenly coated.
3. Season the Broccoli: In a separate bowl, toss the broccoli florets with the remaining tablespoon of olive oil, a pinch of salt, and a few cracks of black pepper.

Assemble the Foil Packs

4. Prepare the Foil Sheets: Lay out 4 sheets of heavy-duty aluminum foil. Each sheet should be large enough to fold into a packet that can enclose the shrimp and broccoli completely.
5. Layer the Ingredients: In the center of each foil sheet, add an even amount of the broccoli florets. Top the broccoli with a portion of the seasoned shrimp. Drizzle each pack with a teaspoon of lemon juice for added flavor.
6. Seal the Foil Packs: Fold the sides of the foil over the shrimp and broccoli, then fold the ends to seal the packet. Make sure the foil is tightly sealed to trap the steam and flavors inside while cooking.

Bake the Foil Packs

7. Bake the Shrimp and Broccoli: Place the foil packs on a baking sheet and bake in the preheated oven for 25-30 minutes, or until the shrimp are cooked through and pink, and the broccoli is tender. The time may vary depending on the size of the shrimp and the thickness of the broccoli.
8. Check for Doneness: Carefully open one foil pack and check that the shrimp are opaque and the broccoli is tender. If necessary, return the packs to the oven for a few more minutes.

Serve the Baked Shrimp and Broccoli Foil Packs

9. Serve and Garnish: Once the foil packs are done, carefully open them (watch out for steam!) and serve the shrimp and broccoli. Garnish with fresh parsley and a sprinkle of grated Parmesan cheese, if desired. Serve immediately while hot.

How to Serve Baked Shrimp and Broccoli Foil Packs

Baked Shrimp and Broccoli Foil Packs can be served in a variety of ways:

• With a Side of Rice or Quinoa: For a complete meal, serve the foil packs over a bed of steamed rice or quinoa. The grains absorb the delicious juices from the shrimp and broccoli, making every bite even more flavorful.
• With Crusty Bread: Pair with a slice of crusty bread or dinner rolls to soak up any extra juices from the foil pack.
• With a Salad: Serve these foil packs with a light salad, such as a simple green salad or Mediterranean salad, for a fresh and balanced meal.
• As a Meal Prep Option: These foil packs are perfect for meal prep. Store the cooked packs in an airtight container and refrigerate for up to 3 days. Simply reheat them in the oven or microwave when ready to enjoy.
• For a Family Dinner: These individual foil packs make it easy to serve each person exactly the right portion, and they’re perfect for families or small gatherings.

Additional Tips for Baked Shrimp and Broccoli Foil Packs

Here are some tips to make your Baked Shrimp and Broccoli Foil Packs even better:

• Don’t Overcook the Shrimp: Shrimp cook quickly, so keep an eye on them to avoid overcooking. Once they turn pink and opaque, they are done.
• Customize the Seasonings: Feel free to adjust the seasoning to suit your preferences. Try adding a pinch of red pepper flakes for some heat, or experiment with different herbs like thyme or rosemary.
• Use Frozen Broccoli: If fresh broccoli is unavailable, frozen broccoli works just as well. Just make sure to thaw it before using it to ensure it cooks properly in the foil pack.
• Make It Spicy: For those who enjoy a little spice, add some crushed red pepper flakes or a dash of cayenne pepper to the shrimp for an extra kick.
• Add Other Vegetables: You can customize the foil packs by adding other vegetables, such as bell peppers, zucchini, or asparagus, to make the meal even more nutritious.

Recipe Variations of Baked Shrimp and Broccoli Foil Packs

Here are some variations of Baked Shrimp and Broccoli Foil Packs that you can try:

• Lemon Garlic Shrimp and Broccoli Foil Packs: Add extra lemon zest and garlic to intensify the citrus and savory flavors.
• Cajun Shrimp and Broccoli: Season the shrimp with Cajun seasoning for a spicier, bolder flavor.
• Shrimp and Asparagus Foil Packs: Swap out the broccoli for asparagus for a different veggie option that complements shrimp beautifully.
• Shrimp and Sweet Potato Foil Packs: Add diced sweet potatoes to the foil packs for a hearty and slightly sweet twist.
• Shrimp and Bell Pepper Foil Packs: Include sliced bell peppers for added color and sweetness.
• Shrimp and Spinach Foil Packs: Add fresh spinach to the foil packs for a burst of greens and nutrients.

Freezing and Storage for Baked Shrimp and Broccoli Foil Packs

• Freezing: You can freeze the foil packs before cooking. Wrap each pack tightly in plastic wrap and then in aluminum foil. Store in the freezer for up to 2 months. When ready to cook, bake from frozen, adding a few extra minutes to the cooking time.
• Storage: If you have leftovers, store the foil packs in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven or microwave until warmed through.

Special Equipment for Baked Shrimp and Broccoli Foil Packs

Here are some special equipment items you might need to make Baked Shrimp and Broccoli Foil Packs:

• Aluminum Foil: Heavy-duty aluminum foil is necessary to create tightly sealed packs that will lock in moisture and flavor.
• Baking Sheet: A baking sheet will make it easier to handle the foil packs while baking in the oven.
• Sharp Knife: For chopping the vegetables or shrimp (if needed).
• Tongs or Spatula: To safely transfer the foil packs in and out of the oven.

FAQ Section for Baked Shrimp and Broccoli Foil Packs

1. Can I use frozen shrimp?
   Yes, frozen shrimp will work, but make sure to thaw them before using them in the recipe for best results.
2. Can I use other vegetables in this recipe?
   Absolutely! Feel free to swap the broccoli for other vegetables like zucchini, bell peppers, or asparagus.
3. Can I cook the foil packs on the grill?
   Yes, you can cook these foil packs on the grill instead of the oven. Just heat the grill to medium-high and place the packs on the grill for about 15-20 minutes.
4. Can I make this recipe dairy-free?
   Yes, simply skip the Parmesan cheese or substitute with a dairy-free option.
5. How do I know when the shrimp are cooked?
   Shrimp are done when they turn pink and opaque. They should not be translucent.

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Conclusion

Baked Shrimp and Broccoli Foil Packs are a delicious, healthy, and easy-to-make meal that everyone will love. The combination of tender shrimp, crisp broccoli, and savory seasonings creates a dish that’s both flavorful and satisfying. Whether you’re cooking for yourself or a group, these foil packs are a versatile option that can be customized to suit any taste. Plus, they’re great for meal prepping, making them a fantastic choice for busy weeknights. Enjoy this simple and delicious recipe with your family and friends for a memorable meal that’s sure to be a hit!