Sheet Pan Shrimp & Kale

As demonstrated in the “Prepared” episode of Live It – January 2019

Watch the episode here.

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Ingredients

  •  1 large bunch (about 8 cups) kale, washed and chopped
  • 2 cloves garlic, minced
  • 1 sweet bell pepper—orange, red or yellow—cut into 1” pieces
  • 3 Tbsp canola or avocado oil
  • Salt and pepper to taste
  • 10 oz peeled and deveined raw shrimp
  • 1–2 Tbsp red curry sauce*
  • 1 lime
  • ½ cup chopped assorted fresh herbs such as cilantro, basil and parsley
  • ¼ cup chopped, roasted cashews

Instructions

  1. Preheat oven to 350º. Place chopped kale, peppers and minced garlic on a sheet pan. Drizzle with 2½ Tbsp oil and toss well to coat. Season with salt and pepper. Loosely cover with a sheet of parchment paper. Roast for about 20 minutes.
  2. While vegetables are roasting, toss shrimp with red curry paste, remaining ½ Tbsp oil, and the juice of one lime.  
  3. After the vegetables have roasted for 20 minutes, remove from the oven and remove parchment paper. Arrange shrimp and any juices on top of the vegetables. Roast uncovered for an additional 8-12 minutes, or until shrimp is pink, firm and cooked through. Cooking time will depend on the size of shrimp used.  
  4. Top shrimp and vegetables with chopped herbs and cashews. Serve immediately over cooked brown rice or quinoa. Leftovers are delicious and may be kept refrigerated for up to 5 days.  

 

*Prepared red curry sauce is an inexpensive condiment that can be found in the Asian section of most grocery stores. It is an essential component of this dish giving it a slightly sweet and spicy kick with Thai flavors like coconut, garlic and lemongrass.

Nutrition Facts

Amount per serving
Serving size is ¼ recipe

Calories  320.1

Total Fat  16.9 g

Saturated Fat  3.0 g

Polyunsaturated Fat  3.0 g

Monounsaturated Fat  9.7 g

Cholesterol  107.7 mg

Sodium  423.1 mg

Potassium  891.5 mg

Total Carbohydrate  23.0 g

Dietary Fiber  6.7 g

Sugars  4.5 g

Protein  21.7 g

Vitamin A  713.2%

Vitamin B-12  13.7%

Vitamin B-6  27.8 %

Vitamin C  329.2%

Vitamin D  26.9%

Vitamin E  14.1%

Calcium  24.1%

Copper  40.3%

Folate  13.2%

Iron  26.5%

Magnesium  24.4%

Manganese  63.4%

Niacin  18.2%

Phosphorus  26.7%

Riboflavin  13.8%

Selenium  43.6%

Thiamin  12.6%

Zinc  12.8%

Live It is a cooking demonstration presented by the Nutrition Food Services and Wellness Departments at Community Hospitals and Wellness Centers (CHWC). Episodes are hosted by registered dietitian and certified diabetes educator Andrea Miller, and each features a different special guest sous chef. The goal of Live It is to showcase nutrient-dense foods and teach viewers doable ways to use them in order to promote wellness in our community. Held once a month at Bryan Hospital, the show is recorded by Bryan Municipal Utilities in front of a live all-staff audience. For more recipes and to watch past episodes of Live It, visit www.chwchospital.org/live-it.