By Mayo Clinic Staff
Dietitian's tip:
Buy fresh Brussels sprouts that are bright green and heavy for their size.
Number of servings
Serves 4
- Diabetes meal plan
- DASH diet
- Heart-healthy
- Weight management
- Plant-based
- Meatless
- Healthy-carb
- High-fiber
Ingredients
- 3 teaspoons extra-virgin olive oil, divided
- 3 shallots, thinly sliced (about 3 tablespoons)
- 1/4 teaspoon salt, divided
- 1 pound Brussels sprouts, trimmed and cut into quarters
- 1/2 cup no-salt-added vegetable stock or broth
- 1/4 teaspoon finely grated lemon zest
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon freshly ground black pepper
Directions
In a large, nonstick frying pan, heat 2 teaspoons of the olive oil over medium heat. Add the shallots and saute until soft and lightly golden, about 6 minutes. Stir in 1/8 teaspoon salt. Transfer to a bowl and set aside.
In the same frying pan, heat the remaining 1 teaspoon olive oil over medium heat. Add the Brussels sprouts and saute until they begin to brown, 3 to 4 minutes. Add the vegetable stock and bring to a simmer. Cook, uncovered, until the Brussels sprouts are tender, 5 to 6 minutes. Return the shallots to the pan. Stir in the lemon zest and juice, the 1/8 teaspoon salt, and the pepper. Serve immediately.
Nutritional analysis per serving
Serving size: About 1 1/4 cup
- Total carbohydrate 12 g
- Dietary fiber 5 g
- Sodium 191 mg
- Saturated fat 1 g
- Total fat 4 g
- Trans fat 0 g
- Cholesterol 0 mg
- Protein 5 g
- Monounsaturated fat 2 g
- Calories 104
- Total sugars 3 g
- Added sugars 0 g
- Fats and oils 1
- Vegetables 3
- Fats 1
- Nonstarchy vegetables 3
Sept. 08, 2017Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/brussels-sprouts-with-shallots-and-lemon/rcp-20049854