Brussels sprouts, developed in Belgium in the 16th-century, and a member of the cabbage family, are loaded with vitamins, and a food of demonstrated effectiveness in cancer protection, in particular breast and prostate cancers. This way of preparing it does not only preserve such cancer-fighting properties, but is usually appreciated even by those who thought they didn't like brussels sprouts.
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Preparation : 5 min Cooking : 20 min
110 calories/serving
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- Recipe
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- Reviews( 57 )
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Ingredients
| 7 | Brussels sprouts, cut in half or quartered | 180 g | |
| 1/2 | shallots, finely chopped | 20 g | |
| 3 1/2 tsp | butter, unsalted | 16 g | |
| 2 tbsp | pine nuts [optional] | 16 g | |
| 1/2 cup | chicken broth | 125 mL | |
| 1/2 tbsp | marjoram, fresh, chopped | 4 g | |
| 2 tbsp | cream 15% | 30 mL | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] |
Method
- Prepare the vegetables: cut the sprouts in half (or into quarters, if large) and chop the shallot(s) finely.
- Melt half the butter in a large pan over medium heat. Add the nuts and sauté until golden, about 3 min, with constant stirring, taking care not to let them burn. Transfer the nuts to a small bowl and set aside.
- Add the sprouts to the pan and cook 2 min, with stirring, then pour in the broth, cover, and simmer until the sprouts are almost tender, about 7 min. Uncover and simmer until the broth evaporates, about 7 min.
- In the meantime, melt the remaining butter in a small pan over medium-low heat. Add the shallot(s) and sauté until tender, about 2 min. Transfer the shallots to the pan with the sprouts, then stir in the chopped marjoram and cream. Cook over low heat, stirring frequently, about 3 min. Add salt and pepper. Mix in the pine nuts then serve.
Nutrition Facts Table
per 1 serving (160 g)
Amount % Daily Value |
Calories 110 |
Fat 7 g 10 % |
Saturated 4.1 g 22 % |
Cholesterol 20 mg |
Sodium 190 mg 8 % |
Carbohydrate 10 g 3 % |
Fibre 4 g 17 % |
Sugars 2 g |
Net Carbs 6 g |
Protein 4 g |
Vitamin A 25 % |
Vitamin C 114 % |
Calcium 8 % |
Iron 19 % |
More info
Claims
This recipe is :
- Free :
- Added Sugar
- Excellent source of :
- Folacin, Vitamin C, Vitamin K
- Good source of :
- Fibre, Iron, Manganese, Potassium, Vitamin A
- Source of :
- Calcium, Magnesium, Niacin, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Vegetables | 1 |
| Fats | 1 ½ |
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This recipe is in the following categories
Vegetables | Side dishes | Diabetes-friendly | High Fibre | Halal | High Iron | Christmas
Top Reviews
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Anonyme
october 20, 2021 | I would make this recipe again
I am a big fan of the brussels sprouts, and this will now be added to my sprouts recipes - a winner!
Useful 0
october 07, 2012 | I would make this recipe again
Best brussel sprouts ever! I just add the shallots in the last 2-3 min rather than cooking them separately. Also next time I would use a bit less broth, and 3 T of cream rather than a 1/4 cup.
Useful 0
april 18, 2011 | I would make this recipe again
We love this recipe. Savory and delicious. Tried it at Xmas and it was a big hit. Not good as a leftover as the sprouts get too mushy.
Useful 0
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