Rating: 5 stars
1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

Sara Haas Headshot
Sara Haas, RDN
Diabetic Living Magazine, Fall 2019

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Recipe Summary

active:
20 mins
total:
40 mins
Servings:
4

Nutrition Profile:

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Ingredients

Ingredient Checklist

Directions

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

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  • 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.

Tips

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; carbohydrates 31g; dietary fiber 5g; sugars 12g; fat 15.7g; saturated fat 2.6g; cholesterol 138.2mg; vitamin a iu 2321IU; vitamin c 81.3mg; folate 91mcg; calcium 63.8mg; iron 2.2mg; magnesium 79.5mg; potassium 779.8mg; sodium 724.3mg.
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Reviews (1)

1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
07/01/2020
Loved this recipe! Had all the ingredients in the house and it was easy to prepare! Even my husband liked it! I ve made it twice already and will make it again! Read More