This variation of a shrimp boil can be made in the oven on just one baking sheet. A medley of spices gives this healthy dish of chicken, sausage and veggies a rich, complex flavor. Bonus: This easy sheet-pan dinner requires just 20 minutes of active prep time.

Stacy Fraser
Diabetic Living Magazine, Fall 2019


Recipe Summary

20 mins
40 mins
Nutrition Profile:


Ingredient Checklist


Instructions Checklist
  • Place a large rimmed baking sheet in the oven; preheat to 425 degrees F.

  • Combine garlic powder, paprika, ground pepper, thyme, cayenne, and salt in a large bowl. Set aside 2 tsp. of the mixture. Add 1 Tbsp. oil to the remaining spice mixture in the large bowl; stir to combine. Add corn, red and green bell peppers, onion, tomatoes, and sausage; toss to coat.

  • Remove the baking sheet from the oven; coat with cooking spray. Spread the vegetable mixture on the prepared pan; roast for 10 minutes

  • Meanwhile, whisk the remaining 1 Tbsp. oil and the reserved spice mixture in the large mixing bowl. Add chicken and shrimp; toss to coat.

  • Remove the pan from the oven. Stir the vegetables and arrange the chicken and shrimp mixture on top. Roast until the chicken and shrimp are cooked through and the vegetables are tender, 10 to 15 minutes more. Sprinkle with parsley and serve with lemon wedges, if desired.


Tip: No corn on the cob? No problem! Substitute 2 cups frozen sweet corn kernels for the cobs--no need to thaw. Thawed frozen shrimp works in this recipe too.

To make ahead: Prepare spice mixture (Step 2); store in an airtight container for up to 6 months.

Nutrition Facts

368 calories; protein 29.1g 58% DV; carbohydrates 31g 10% DV; exchange other carbs 2; dietary fiber 5g 20% DV; sugars 12g; fat 15.7g 24% DV; saturated fat 2.6g 13% DV; cholesterol 138.2mg 46% DV; vitamin a iu 2321IU 46% DV; vitamin c 81.3mg 136% DV; folate 91mcg 23% DV; calcium 63.8mg 6% DV; iron 2.2mg 12% DV; magnesium 79.5mg 28% DV; potassium 779.8mg 22% DV; sodium 724.3mg 29% DV.