Quinoa-Garnelen-Meal-Prep mit Zitrone und Knoblauch

Zutaten

• 1 cup uncooked quinoa, rinsed
• 2 cups low-sodium chicken or vegetable broth (or water)
• 1.25 lbs large shrimp, peeled and deveined
• 3 tablespoons olive oil, divided
• 4 cloves garlic, minced
• Zest of 1 lemon
• Juice of 1–2 lemons (about 3–4 tablespoons)
• 1 teaspoon honey (optional, balances acidity)
• 1/2 teaspoon red pepper flakes (optional)
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• Kosher salt and black pepper, to taste
• 2 cups chopped broccoli or asparagus
• 1 cup cherry tomatoes, halved
• Fresh parsley, chopped (for garnish)
• Lemon wedges, for serving

Zubereitung

1. 1

   Cook the quinoa: Add rinsed quinoa and broth to a pot. Bring to a boil, reduce to low, cover, and simmer 15 minutes. Remove from heat and let sit 5 minutes, then fluff.

2. 2

   Season the shrimp: Pat dry. Toss with 1 tablespoon olive oil, smoked paprika, oregano, salt, pepper, and red pepper flakes if using.

3. 3

   Prep the lemon-garlic sauce: In a small bowl, mix remaining 2 tablespoons olive oil, minced garlic, lemon zest, lemon juice, and honey. Season with salt and pepper.

4. 4

   Sauté the veggies: Heat a large skillet over medium-high. Add a drizzle of oil, then broccoli or asparagus with a pinch of salt. Cook 3–4 minutes until crisp-tender. Stir in tomatoes for 1 minute. Transfer to a bowl.

5. 5

   Cook the shrimp: In the same skillet, add the shrimp in a single layer. Cook 1–2 minutes per side until opaque and just pink. Don’t overcook.

6. 6

   Glaze and toss: Turn heat to low. Pour the lemon-garlic sauce over the shrimp and let it bubble for 30–60 seconds. Toss gently to coat.

7. 7

   Assemble: Divide quinoa among 4 containers. Top with veggies and shrimp. Spoon any extra pan sauce over the quinoa. Garnish with parsley and add lemon wedges.