Pan-Seared Brussels Sprouts - 10.2g Carbs, 4.3g Fiber, 2.6g Sugar
From: www.culinaryarts.about.com
This is an easy way to prepare brussels sprouts so that they turn
out firm to the bite but still tender, and searing them give them
a wonderful caramelized flavor.
Prep Time: 5 min
Cook Time: 10 min
Total Time: 15 min
1 lb Brussels sprouts (or as many as will fit face-down on your skillet)
1 Tbsp extra virgin olive oil
1/3 cup chicken stock
Kosher salt, to taste
Freshly squeezed lemon juice, to taste
Trim the stems off the brussels sprouts and then halve them lengthwise. Keep any outer leaves that fall off.
Over medium-high heat, heat the oil in a wide skillet or sauté pan, and place the brussels sprouts halves face down in the oil. Arrange any loose leaves over the tops, as if you're covering the sprouts with little blankets.
Let the sprouts brown in the oil for about 5 minutes, after which time you can turn them with tongs. They should be a beautiful golden brown. If not, leave them face-down until they have a nice color, then flip them over.
Add the stock to the pan, which will create quite a big sizzle. You can sprinkle some Kosher salt over the brussels sprouts now. Cover the pan and turn the heat to low. Simmer for about five more minutes. The liquid should be mostly gone by now.
You can swirl in a little butter now, adjust seasoning with lemon juice and Kosher salt and serve right away.
Nutrition From: www.caloriecount.about.com
Does not include salt or lemon juice.
Servings: 4
Serving Size: 138 g
Nutrition per Serving:
80 Calories, 35 Calories from Fat, 3.9g Total Fat, 0.6g Saturated Fat,
0mg Cholesterol, 131mg Sodium, 10.2g Total Carbs, 4.3g Dietary Fiber,
2.6g Sugars, 3.9g Protein
Vitamin A 17% - Vitamin C 161% - Calcium 5% - Iron 9%
Nutrition Grade: A
Good points:
No cholesterol
Very high in dietary fiber
High in iron
High in manganese
High in potassium
High in thiamin
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
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