Add a twist to your weeknight dinner routine with this effortless yet sensational sheet pan meal — a recipe that promises bold flavors and minimal cleanup. With succulent shrimp and tender Brussels sprouts, this dish is a symphony of Asian-inspired ingredients that comes together in a flash. Simply toss everything onto a sheet pan, pop it in the oven, and in no time, you’ll have a satisfying meal that’s perfect for busy evenings when time is of the essence.
If you’re not able to find sambal olek or chili garlic paste, you can opt to use Sriracha instead. Feel free to double up for a spicier dish if prefered! You can also customize this recipe to your own tastes. Swap out the brussels sprouts for broccoli or swap the shrimp out for salmon (you may need to adjust cook times). Or if you want a different flavor combination, check out some of our other sheet pan meals!
Yields 3 servings of Keto Asian Shrimp & Brussels Sheet Pan Meal
The Preparation
Shrimp & Brussels:
- 16 ounce shrimp, de-tailed and de-veined
- 12 ounce brussels sprouts, cut in half
- 4 tablespoon olive oil
- salt and pepper, to taste
Asian Marinade:
- 1/4 cup soy sauce (or coconut aminos)
- 1 tablespoon rice vinegar
- 1 tablespoon allulose*
- 1 tablespoon sesame oil
- 1 tablespoon sambal olek (chili garlic paste)
* If you don’t have access to allulose, you can use your preferred sweetener in the same amount.
The Execution
1. Gather and prep all ingredients. Pre-heat oven to 400F. If shrimp were frozen, blot with a paper towel to dry.
2. In a bowl, combine the ingredients for the marinade. Mix together well.
3. Add shrimp to a ziploc bag or a bowl and pour in half of the marinade. Shake the bag (or mix well in the bowl) so that the shrimp are evenly coated. Set aside.
4. Prepare the brussels sprouts. Wash if needed, then trim the stem and slice in half length-wise. Discard excess leaves if preferred.
5. Toss the brussels sprouts in the olive oil, then season with salt and pepper to taste. Make sure everything is evenly coated.
6. Lay brussels sprouts in a single layer on a baking tray. Line with parchment paper if needed. Bake for 15-20 minutes or until brussels sprouts are starting to brown and slightly crisp on the outside.
7. Once the brussels sprouts are ready, drain any excess marinade from the shrimp and place on the baking sheet. Return to the oven to cook shrimp. The shrimp should be pink and slightly firm, about 6-8 minutes. Once done, lightly brush remaining marinade over the shrimp and brussels sprouts.
8. Serve immediately and enjoy! Garnish with slice of lemon and chopped cilantro if desired.
This makes a total of 3 servings of Keto Asian Shrimp & Brussels Sheet Pan Meal. Each serving comes out to be 436 calories, 26g fats, 8.5g net carbs, and 39g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 16 ounce shrimp | 539 | 7.7 | 6.9 | 0 | 6.9 | 103 |
| 12 ounce brussels sprouts | 122 | 1.7 | 24 | 8.8 | 15.2 | 8.7 |
| 4 tablespoon olive oil | 477 | 54 | 0 | 0 | 0 | 0 |
| salt and pepper | 1.4 | 0 | 0.4 | 0.2 | 0.2 | 0.1 |
| 1/4 cup soy sauce | 34 | 0.4 | 3.1 | 0.5 | 2.6 | 5.2 |
| 1 tablespoon rice vinegar | 2.7 | 0 | 0 | 0 | 0 | 0 |
| 1 tablespoon allulose | 8 | 0 | 0 | 0 | 0 | 0 |
| 1 tablespoon sesame oil | 120 | 14 | 0 | 0 | 0 | 0 |
| 1 tablespoon sambal olek (chili garlic paste) | 3 | 0.1 | 0.6 | 0.1 | 0.5 | 0.1 |
| Totals | 1307.1 | 77.9 | 35 | 9.6 | 25.4 | 117.1 |
| Per Serving (/3) | 436 | 26.0 | 11.7 | 3.2 | 8.5 | 39.0 |
Print
Keto Asian Shrimp & Brussels Sheet Pan Meal
This makes a total of 3 servings of Keto Asian Shrimp & Brussels Sheet Pan Meal. Each serving comes out to be 436 calories, 26g fats, 8.5g net carbs, and 39g protein.
The Preparation
- Shrimp & Brussels:
- 16 ounce shrimp, de-tailed and de-veined
- 12 ounce brussels sprouts, cut in half
- 4 tablespoon olive oil
- salt and pepper, to taste
- Asian Marinade:
- 1/4 cup soy sauce (or coconut aminos)
- 1 tablespoon rice vinegar
- 1 tablespoon allulose*
- 1 tablespoon sesame oil
- 1 tablespoon sambal olek (chili garlic paste)
- * If you don't have access to allulose, you can use your preferred sweetener in the same amount.
The Execution
- Gather and prep all ingredients. Pre-heat oven to 400F. If shrimp were frozen, blot with a paper towel to dry.
- In a bowl, combine the ingredients for the marinade. Mix together well.
- Add shrimp to a Ziploc bag or a bowl and pour in half of the marinade. Shake the bag (or mix well in the bowl) so that the shrimp are evenly coated. Set aside.
- Prepare the brussels sprouts. Wash if needed, then trim the stem and slice in half length-wise. Discard excess leaves if preferred.
- Toss the brussels sprouts in the olive oil, then season with salt and pepper to taste. Make sure everything is evenly coated.
- Lay brussels sprouts in a single layer on a baking tray. Line with parchment paper if needed. Bake for 15-20 minutes or until brussels sprouts are starting to brown and slightly crisp on the outside.
- Once the brussels sprouts are ready, drain any excess marinade from the shrimp and place on the baking sheet. Return to the oven to cook shrimp. The shrimp should be pink and slightly firm, about 6-8 minutes. Once done, lightly brush remaining marinade over the shrimp and brussels sprouts.
- Serve immediately and enjoy! Garnish with slice of lemon and chopped cilantro if desired.
Copyright 2023 | Ruled.Me
The post Keto Asian Shrimp & Brussels Sheet Pan Meal appeared first on Ruled Me.
By: Craig ClarkeTitle: Keto Asian Shrimp & Brussels Sheet Pan Meal
Sourced From: www.ruled.me/keto-asian-shrimp-brussels-sheet-pan-meal/
Published Date: Thu, 25 Apr 2024 09:22:00 +0000
Frequently Asked Questions
What is the average time it takes to lose weight using lazy keto?
It can be difficult for people to figure out how long it takes to lose weight with the lazy keto plan. There are many factors that influence how effective this diet is, so it will not be the same for everyone. It all depends on your lifestyle, goals, and how you adhere to this diet.
Studies suggest that after about two weeks, you might see a consistent decrease in body weight. But, there are factors like body composition and caloric intake that can make it difficult to achieve your fat loss goals. Therefore, it is important to be consistent and monitor your progress for a long time.
You don't have to exercise every day. Most people who follow this program will see some weight loss within the first month. You can see visible results as soon as seven days after you start exercising and eating healthy.
Consistency is key when trying any lifestyle change, like maintaining a healthy diet or starting an exercise regimen; it will help you reach your goals faster if done consistently and correctly according to relevant nutritional requirements for your body type and metabolism rate. The results of programs like lazy keto can be achieved quickly with hard work, dedication, knowledge, perseverance, and hardwork.
What happens to your body after you cheat on keto
Cheating on the Keto diet can lead to unwanted side effects. You can quickly increase your blood sugar levels by suddenly eating starchy carbohydrates. This can cause dehydration as water is required to restore your cells to a homeostatic condition. A lack of essential minerals, such as potassium and sodium, can cause electrolyte imbalances.
To add to these issues, it is not uncommon for keto dieters to experience digestive discomfort due to high-carbohydrate consumption. These symptoms are generally short-lived but can be uncomfortable and disruptive. Extreme cravings from cheat meals can lead to dangerous cycles of feeling depleted, followed by binging high-carb diets. This could cause people not to follow the keto diet.
Overall, it's important to keep in mind that having an occasional cheat meal or snack won't destroy weeks or months' worth of progress on the keto diet -- as long as you stick within your prescribed net carb limits -- but there will still be consequences for veering away from your meal plan for extended periods.
What happens to keto if you consume more than 20 carbohydrates?
Pondering the potential ramifications of what happens if you go over 20 carbs on keto? It is important to weigh the potential consequences of consuming too many carbs on keto.
Understanding how carbs interact with your body and how fast they are processed is key to unraveling the mystery of how much is too many.
It is crucial to not eat too much processed carbohydrates while on a low carbohydrate diet, such as the ketogenic. The rule of thumb for a ketogenic diet is to not exceed the body's energy requirement. This means that your daily carbohydrate intake should be no more than 20g. Ketosis is a state of ketosis that you must maintain. Exceeding this can cause imbalances in the body which can hinder progress.
It pays to be within the guidelines of a ketogenic Diet for optimal health. Doing this will increase the efficiency of your body's breakdown of these macro components to fuel energy production. This is a crucial step in achieving a sustainable weight loss and physiological equilibrium.
Can I eat a dairy-free keto diet?
Absolutely! You can! You must reduce your carb intake and consume more healthy fats. This is the cornerstone of any keto diet plan. You can still stick to your keto diet plan by choosing from a variety of plant-based alternatives.
First, choose the right fats and proteins for your needs. Coconut oil, avocado oil, tahini, and nut butter are all superb swaps for traditional dairy sources like butter. Meat substitutes, such as tofu or tempeh, can be used as an alternate source of protein. Nuts and seed provide delicious crunchy textures.
Sweets: Creamy coconut milk or plant-based dairy yogurts are great alternatives to heavy cream and sour cream. For sweeter recipes, you can add sugar or honey. Cheese lovers may try vegan cheese made from cashews or macadamia nuts to replace dairy cheese.
Don't forget to add other seasonings to make your dishes stand out. Herbs, spices, vinegar, and citrus juices can aid in flavouring foods so that they have that one-of-a-kind taste, no matter what components they exclude! The key to a successful dairy-free diet is remembering the principles and finding tasty solutions around them.
Statistics
- One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
- Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
- Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
- It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
- Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
External Links
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- Implementing a ketogenic low-carbohydrate diet for type 2 diabetes management - PubMed
- PubMed: [Eggs do NOT increase the risk for cardiovascular disease and can safely be eaten]
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How To
How to Know if the ketogenic Diet is Working for You
To understand the power and potential benefits of your food, you need to first explore them. The right diet can help you feel better, both mentally and physically, and keep your body in a healthy, balanced state.
One possible solution is the ketogenic diet. But how can you tell if it's working or not? As someone considering this eating approach, you need to be able to accurately measure whether or not it's affecting your health and lifestyle.
Tracking your responses to the diet plan is one way to do this. Look at how much energy you have throughout the day, for example - does it feel like you're staying fuller for longer after meals? Has your digestion improved? Is your quality of sleep better? Does one activity cause discomfort or increase?
All of these are important to take into account. You should consider what outstanding issues you need to address and keep track of those points. See if improvements can be made over time, according to your needs. Additionally, monitor metabolic changes such as cholesterol levels and blood sugar levels to see if ketogenic plans are helping you achieve your desired goals.
Last, make sure to check your body composition. Are there any visible changes in fat and/or muscle gain. The ketogenic diet can be beneficial if you experience slow but steady progress over time.
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