Spicy Garlic Shrimp with Broccoli Mash is a low-carb, paleo-friendly dish that’s as flavorful as it is easy to make. The succulent shrimp are cooked to perfection with garlic, ginger, and chili flakes, and paired with a creamy broccoli mash made even richer with parmesan cheese. This simple yet satisfying meal is perfect for a quick dinner, offering a great balance of savory and spicy flavors.
Full Recipe:
Ingredients
For the Broccoli Mash:
- 1 tablespoon olive oil
- 1 head broccoli, cut into small florets (about 6 cups)
- 3 cloves garlic, minced
- 3 cups vegetable or chicken broth
- 1 tablespoon heavy cream
- ½ cup parmesan cheese
- 1 teaspoon salt
For the Shrimp:
- 1 tablespoon olive oil
- 1 lb (450g) raw shrimp, peeled and deveined
- 1 tablespoon minced garlic (or dried garlic)
- 1 teaspoon crushed chili pepper flakes
- 1 knob fresh ginger, grated (optional)
- Salt and fresh cracked black pepper
- Lemon wedges, for garnish
Directions
- To make the broccoli mash: Heat olive oil in a large soup pot. Add the broccoli and garlic, sautéing for 1-2 minutes until the garlic is fragrant. Add 2 cups of broth and simmer for 7-10 minutes, until the broccoli is soft.
- Drain the broccoli and garlic, then transfer to a food processor. Add 1 tablespoon of heavy cream and pulse until smooth. Adjust the consistency by adding a few tablespoons of broth if needed. Stir in salt and parmesan cheese, then pulse once more and set aside.
- For the shrimp: In a large skillet, heat olive oil over medium heat. Pat the shrimp dry, then add them to the skillet. Sprinkle with garlic, salt, pepper, ginger, and chili flakes. Cook the shrimp for a few minutes on both sides, then add 2 tablespoons of water or broth to deglaze the pan, stirring to coat the shrimp in the spices.
- Serve the spicy garlic shrimp on top of the broccoli mash, garnishing with lemon wedges. Enjoy!
Nutrients
- Calories: 320 kcal
- Carbohydrates: 8g
- Protein: 29g
- Fat: 20g
- Saturated Fat: 4g
- Cholesterol: 200mg
- Sodium: 800mg
- Potassium: 400mg
- Fiber: 3g
- Sugar: 3g
- Vitamin A: 150 IU
- Vitamin C: 80mg
- Calcium: 160mg
- Iron: 2mg
Why This Dish is a Winner: Flavorful and Healthy
What makes Spicy Garlic Shrimp with Broccoli Mash such a standout dish is its combination of flavor and health benefits. The shrimp are not only a great source of protein but also pack in key nutrients such as vitamin D, B vitamins, and selenium. The shrimp are cooked quickly, ensuring they stay tender and juicy while absorbing the flavors of the garlic, ginger, and chili flakes. These flavors bring out the natural sweetness of the shrimp, making each bite burst with aromatic intensity.
The broccoli mash offers a satisfying alternative to mashed potatoes, while providing a high dose of fiber, vitamins C and K, and folate. The broccoli, combined with garlic and parmesan cheese, offers a creamy texture that pairs beautifully with the spicy shrimp. The broccoli mash is also a great way to sneak in more vegetables into your meal, all while keeping it low in carbohydrates and high in nutrients. The heavy cream adds a velvety smooth texture, making it feel indulgent without the guilt of traditional mashed potatoes.
The Perfect Balance of Spice and Savory
The key to this dish lies in the balance of spicy, savory, and creamy flavors. The shrimp are seasoned with garlic and ginger, which adds warmth and depth to the dish, while the chili flakes infuse just the right amount of heat. If you enjoy spice, the level of heat can be easily adjusted by increasing or decreasing the amount of chili flakes, giving you full control over the spiciness of the dish.
Meanwhile, the broccoli mash remains savory and mild, which helps to balance the heat from the shrimp. The smooth, creamy texture of the mash complements the shrimp perfectly, creating a harmonious contrast of flavors and textures. The parmesan cheese in the mash brings a subtle nutty flavor that elevates the dish, without overwhelming the natural flavors of the shrimp and broccoli.
Nutritional Benefits: A Low-Carb and Protein-Packed Meal
Spicy Garlic Shrimp with Broccoli Mash is an excellent choice for anyone looking for a low-carb, keto-friendly, or paleo meal. The dish is rich in protein thanks to the shrimp, while the broccoli mash is a fiber-packed, low-carb alternative to traditional mashed potatoes. Together, the combination of shrimp and broccoli offers a well-rounded meal that’s filling, yet light enough to enjoy without feeling weighed down.
Each serving of this dish contains approximately 320 calories, with 29 grams of protein, 20 grams of fat, and only 8 grams of carbohydrates. This makes it an ideal choice for those on a low-carb or keto diet. The addition of healthy fats from olive oil, as well as the creamy richness from heavy cream and parmesan cheese, ensures that the dish satisfies without overloading you with empty calories or carbs.
This meal is also high in vitamin C, which comes from the broccoli, and vitamin A from both the shrimp and broccoli. Together, these vitamins help support a strong immune system and promote healthy skin, while the shrimp’s selenium content supports thyroid function and provides antioxidant benefits. The dish also provides a healthy dose of potassium, which helps to regulate blood pressure and balance fluid levels in the body.
Quick and Easy Meal for Busy Nights
One of the best aspects of this dish is how quick and easy it is to prepare. In just 30 minutes, you can have a flavorful, satisfying meal that’s perfect for busy weeknights. The broccoli mash is made by simply steaming the broccoli and blending it with garlic, cream, and cheese for a smooth and creamy consistency. Meanwhile, the shrimp are sautéed in a hot skillet with garlic, ginger, and chili flakes, resulting in a dish that’s both flavorful and satisfying in no time.
The dish is a one-pan meal, making cleanup easy and hassle-free. With minimal prep and cooking time, you’ll have a meal on the table in under half an hour, which is perfect for those who need a quick yet nutritious dinner.
Versatility: Serve It as a Main or a Side
While Spicy Garlic Shrimp with Broccoli Mash is delicious as a standalone main course, it can also be served as a side dish or paired with other proteins, such as grilled chicken or steak. The broccoli mash serves as a great accompaniment to many different types of meat and can be adapted to suit your taste preferences. If you prefer a more substantial meal, you can even serve it with a side of whole grains, such as quinoa or brown rice, for a more balanced dish.
If you’re looking for an even quicker option, the recipe can be made ahead of time and stored in the refrigerator for a few days. This makes it a great option for meal prep, as you can prepare the dish in bulk and reheat it when needed, saving you time throughout the week.
Conclusion: A Flavorful, Healthy, and Quick Meal
In conclusion, Spicy Garlic Shrimp with Broccoli Mash is a flavorful and nutrient-dense meal that’s perfect for anyone looking for a low-carb, paleo-friendly dish. It’s quick and easy to prepare, making it ideal for busy weeknights, and it’s packed with healthy ingredients that promote overall well-being. The combination of tender shrimp, creamy broccoli mash, and the perfect blend of spices creates a satisfying and delicious meal that can be enjoyed by everyone. Whether served as a main course or paired with your favorite protein, this dish will surely become a favorite in your recipe rotation.