Sauteed Brussels Sprouts
Preparation Time: 15 minutes
Cooking Time: 8 minutes
Calories: 134 per serving
Percent from Fat: 53%
Cusine: American, Vegetarian
Food as MedicineSM Ingredient: Brussels Sprout
Food as MedicineSM TipJust one cup of Brussels sprouts has more than four grams of fiber, so not only do they satisfy your appetite, they promote a healthy colon.
Culinary Taste TipBraising is a great way to cook Brussels sprouts. Slowly cooking Brussels sprouts in a seasoned broth or mixture can add flavor.
Culinary Technique TipOvercooking Brussels sprouts releases the pungent sulfurous odor they're known for. When boiling Brussels sprouts, let them sit for no more than seven to 10 minutes. When they're ready, they should be just tender and have a sweet but nutty taste.
Ingredients1 lb. Brussels sprouts
2 teaspoons walnut oil
1 clove garlic, minced
3 to 4 tablespoons vegetable broth
1/8 teaspoon each: salt and freshly grated nutmeg
¼ cup chopped walnuts, toasted
¼ cup grated Parmigiano-Reggiano cheese
PreparationTrim off stem ends and thinly slice the sprouts crosswise. Heat oil in a large nonstick skillet or sauté pan over medium heat. Add sprouts, garlic, salt, nutmeg and pepper and sauté two minutes. Add broth one tablespoon at a time and continue to sauté until sprouts are crisp-tender, six to eight minutes longer. Stir in walnuts and transfer to serving plates. Top with cheese.
SubstitutionsExtra virgin olive oil may replace the walnut oil and toasted pecans or pine nuts may replace the walnuts.
Nutritional AnalysisTotal fat (g): 9; Fat calories (kc): 78; Cholesterol (mg): 4; Trans fatty acids (g): 0; Saturated fat (g): 1; Polyunsaturated fat (g): 4.5; Monounsaturated fat (g): 2; Fiber (g): 4; Carbohydrates (g): 10; Sugar (g): 2; Protein (g): 7; Sodium (mg): 175; Calcium (mg): 103
Comments on Sauteed Brussels Sprouts
I would suggest blanching the brussels sprouts first, then sauteing them because I had trouble getting them to soften up by adding the water a little at a time and by the time they were soft they were dried out. In the picture, they look like they have been sliced thin or quartered. That might make them cook faster. Other than that, they were really good.
Pranaba: yes, you need to slice the sprouts so they sautee properly. I like them halved or quartered. This is one of my favorite recipes. My dinner guests love it too. I like to add just a few turkey bacon crumbles over the top for smoky flavor.
To saute brussel sprout it works best to cut them in half first, they stay firm but tender. I used asian sesame ginger spray on them. Even the granddaughters enjoyed brussel sprouts this way.
I would think these would also be great roasted in the oven.
I've always disliked brussels sprouts until I ran across this recipe. Substituted olive for walnut oil and we ate every bit. They were delicious and I'm going to make these often. I sliced them very thin before putting into the pan. Thank you so much for bring these greens to our table.
SHALOM I wanted to add to this recipe, we made this a shabbot treat for friday night meal. and I put my brousel sprouts through a mini food processor to slice super thin and sliced the onion a like a tomatoe. I also added a few sprinkles of coconut. and cooked it in peanut oil (was so yummy..) that from a husband that is not fond of brousel sprouts. thanks.Mrs_L_P..
EXCELLENT!! There are only two of us, so I had plenty of leftovers for lunch the next day. Thanks!
I usually roast my brussels sprouts and liked the nutty flavor but thought I'd try this recipe for a change of pace. I'm so glad I did! It was absolutely delicious, and there wasn't a single sproutje left!
LIke elserlamo suggests, blanch brussel sprouts first then after drying them off just saute them in a pan with a small amount of butter( or your fat of choice) and caraway seeds - salt. Thats all you really need. No use to cut them up!
I have made this recipe about 5 times. It is the BEST way to get my kids to eat brussel sprouts...they eat them up!
Don't forget the nutmeg. It is the secret ingredient!
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