A diabetes- and gut-friendly meal with fiber-rich vegetables that help stabilize blood sugar, lean shrimp protein that reduces spikes, and garlic plus diverse veggies that support a healthier gut microbiome and digestion. 這是一道既適合糖尿病患者又對腸道友善的餐點：富含膳食纖維的蔬菜有助於穩定血糖；低脂的蝦肉蛋白能有效抑制血糖飆升；而大蒜搭配多種蔬菜，則有助於維護健康的腸道菌群並促進消化。
*Shrimp & Vegetable Sheet pan 鮮蝦蔬菜烤盤料理*
Ingredients (4 servings)
16 oz wild-caught shrimp, peeled & deveined
1 ½ cups broccoli florets
1 ½ cups zucchini, sliced
1 ½ cups yellow squash, sliced
1 cup bell peppers, sliced
½ cup red onion, sliced
2 tbs sesame oil
8 garlic cloves, chopped
3 tbs lemon juice
1 tbs Japanese BBQ sauce
Salt and black pepper, to taste
Can be served with: 2 cups cooked quinoa (½ cup per serving)
Directions:
1. Preheat oven to 400°F (200°C).
2. Toss shrimp with part of the garlic, lemon juice, sesame oil, Japanese BBQ sauce, salt, and black pepper.
3. Toss broccoli, zucchini, yellow squash, bell peppers, and red onion with the remaining garlic, sesame oil, salt, and black pepper.
4. Spread shrimp and vegetables evenly on a sheet pan.
5. Bake for 12–15 minutes, or until shrimp is fully cooked and vegetables are tender.
Optional: broil for 1–2 minutes for a lightly crisped finish.
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食材 (4人份):
16 盎司野生蝦仁 (已去殼去蝦線)
1 ½ 杯西蘭花
1 ½ 杯意大利瓜 (切片)
1 ½ 杯黃色意大利瓜 (切片)
1 杯甜椒 (切片)
½ 杯紅洋蔥 (切片)
2 湯匙芝麻油
8 瓣大蒜 (切碎)
3 湯匙檸檬汁
1 湯匙日式燒烤醬
鹽與黑胡椒 (依口味適量添加)
建議搭配食用：2 杯煮熟的藜麥 (每份 ½ 杯)
做法:
1. 將烤箱預熱至 400°F (200°C)。
2. 蝦子與部分蒜末, 檸檬汁, 麻油, 日式燒烤醬, 鹽和黑胡椒混合拌勻。
3. 將西蘭花, 意大利瓜, 黃色意大利瓜, 彩椒和紅洋蔥與剩餘的蒜末, 麻油, 鹽和黑胡椒混合拌勻。
4. 將蝦子和蔬菜均勻鋪在烤盤上。
5. 烘烤 12 至 15 分鐘, 或直到蝦子完全烤熟且蔬菜變軟。
可選：最後用上火 (Broil) 烤 1 至 2 分鐘, 以獲得微脆的口感。