Brussels Sprouts with Shallots and Lemon - 13g Carbs, 4g Fiber
From: Mayo Clinic staff
Healthy carb = whole fruits & vegetables, at least 50% whole grains and
no more than 1 tsp of sugar per serving
Dietitian's tip: Buy fresh Brussels sprouts that are bright green and
heavy for their size. In this recipe, quickly caramelized shallots add
a sweet note to these miniature members of the cabbage family.
Serves: 4
1 Tbsp extra-virgin olive oil
3 shallots, thinly sliced
1/8 tsp salt
1 lb Brussels sprouts, trimmed and cut into quarters
1/2 cup low-sodium vegetable stock or broth
1/4 tsp finely grated lemon zest
1 Tbsp fresh lemon juice
1/4 tsp freshly ground black pepper
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 the 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, and
the pepper. Serve immediately.
Serves: 4
Serving size: 1 cup (generous)
Nutrition per Serving:
104 Calories, 4g Total Fat, 1g Saturated Fat, 3g Monounsaturated Fat,
0mg Cholesterol, 203mg Sodium, 13g Total Carbs, 4g Dietary Fiber,
4g Protein
Mayo Clinic Healthy Weight Pyramid Servings:
2 Vegetables, 1 Fats
Diabetes Meal Plan Exchanges:
2 Non-starchy vegetables, 1 Fats
Dash Eating Plan Servings:
2 Vegetables, 1 Fats and oils
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