Katie Lee Biegel’s easy high-protein dinner is Sheet Pan Shrimp with Broccoli: shrimp and vegetables roasted with a sweet-savory sauce, then served over white rice. A March 23, 2025 report by Dining and Cooking describes the dish from an Instagram reel and gives a two-stage cooking method, but does not provide ingredient quantities or a complete recipe card.
What is Katie Lee Biegel’s high-protein dinner?
It is Sheet Pan Shrimp with Broccoli, according to Dining and Cooking’s March 23, 2025 account of Biegel’s Instagram reel. The reported meal combines shrimp, broccoli florets and diced onion with a sauce, and is served over white rice. The report says Biegel keeps shrimp in her freezer because it is “so quick to thaw.”
She is also quoted as saying, “I can prep all the veggies and sauce while it thaws and the oven preheats.” These remarks are reproduced by the outlet; the original Instagram post was not independently verified.
What goes into the dish?
The report names these ingredients, but does not give quantities, yield or a full recipe card:
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- Shrimp, broccoli florets and diced onion
- Hoisin sauce, soy sauce, honey, rice wine vinegar and Dijon mustard
- Ginger, sesame oil, vegetable oil, garlic and chili flakes
- White rice, for serving
Because amounts and serving count are not stated, this ingredient list is not enough to reproduce a tested, precisely proportioned recipe. In particular, the sauce balance and cooking time may depend on the quantities and size of the ingredients.
What cooking method and timing did the report give?
Dining and Cooking describes a two-stage roast at 400°F:
- Coat the broccoli and diced onion with the sauce and roast them on a sheet pan for 20 minutes.
- Add the shrimp to the pan and cook for another 15 minutes.
- Serve the cooked mixture over white rice.
The report does not specify shrimp size, whether the shrimp is raw or cooked, or a safe internal temperature. It also does not state whether the vegetables are cut to a particular size. Use the timing as the outlet’s reported method, not as a complete food-safety-checked recipe. A rimmed sheet pan is the equipment implied by the method; no particular brand or model is identified.
How much protein does it provide?
The report says shrimp has about 20 grams of protein per 3-ounce serving. That figure describes shrimp, not a serving of the finished dinner. Since the report gives no shrimp quantity, recipe yield, finished-dish serving size or nutrition panel, it does not establish how much protein one plate contains.
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The dish, ingredient list, quoted remarks and cooking directions here are based on Dining and Cooking’s March 23, 2025 report, which describes Biegel’s Instagram reel. Food Network’s Katie Lee Biegel biography lists her cookbooks, but the available sources do not establish that this specific shrimp dinner appears in either one.
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