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Braised Brussels Sprouts with Marjoram
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Braised Brussels Sprouts with Marjoram
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.
Ingredients
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7 |
Brussels sprouts, cut in half or quartered |
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180 g |
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1/2 |
shallots, finely chopped |
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20 g |
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3 1/2 tsp |
butter, unsalted |
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16 g |
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2 tbsp |
pine nuts [optional] |
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16 g |
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1/2 cup |
chicken broth |
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125 mL |
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1/2 tbsp |
marjoram, fresh, chopped |
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4 g |
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2 tbsp |
cream 15% |
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30 mL |
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salt to taste |
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ground pepper to taste |
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Method
- Prepare the vegetables: cut the sprouts in half (or into quarters, if large) and chop the shallot(s) finely.
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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.
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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.
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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.
Claims
- Free :
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Added Sugar
- Source of :
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Calcium, Magnesium, Niacin, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
- Good source of :
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Fibre, Iron, Manganese, Potassium, Vitamin A
- Excellent source of :
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Folacin, Vitamin C, Vitamin K
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (160g)
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Amount
% DV*
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* DV = Daily Value
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Calories
110
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Fat
7 g
10 %
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Saturated 4 g
+ Trans 0.2 g
22 %
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Cholesterol
20 mg
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Sodium
190 mg
8 %
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Carbohydrate
10 g
3 %
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Fibre
4 g
17 %
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Sugars
2 g
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Protein
4 g
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Vitamin A
25 %
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Vitamin C
110 %
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Calcium
8 %
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Iron
20 %
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More info
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