Think you aren’t a fan of Brussel sprouts? Think again…
When they are sliced thin and sautéed, allowing the natural sugars to caramelize, they bear little resemblance to the soggy, strong flavored sprouts you may be familiar with!
- 1/3 c. chopped hazelnuts
- 1 ½ lb (6 cups) Brussels sprouts
- 2 Tablespoons canola oil
- 1 large onion, chopped
- 1 c. reduced-sodium chicken or vegetable broth
- 2 teaspoons freshly grated orange zest
- ¼ c. orange juice
- ½ teaspoon salt
- Pepper to taste
Toast 1/3 cup chopped hazelnuts in medium skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to plate; let cool. Trim Brussels sprouts. Slice thin in food processor fitted with slicing disk or with a sharp knife. Heat canola oil in large skillet over medium-high heat. Add chopped onion; cook, stirring often, until softened, 2 to 3 minutes. Add sliced Brussels sprouts; cook, stirring 2 minutes. Add broth; cover and cook until Brussels sprouts are crisp-tender, 2 to 4 minutes. Stir in orange zest, orange juice, salt and pepper to taste.
Yield: 8 (3/4 cup servings)
Per serving: 110 calories, 7g fat, 0.5g saturated fat, 0mg cholesterol, 170mg sodium, 10g carbohydrates, 4g fiber, 4g protein.
Source: Tufts University Health & Nutrition Newsletter, Nov. 2011.
You can store Brussels Sprouts in the refrigerator for up to one week. They are high in vitamin C, a good source of dietary fiber and folate and are very low in sodium. Make sure to select Brussels Sprouts heads that are firm, compact and bright green and buy them on the stalk when possible.