Braised Brussels Sprouts with Marjoram

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.

2 servings
Preparation 5 min
Cooking 20 min

110 calories per serving 


Ingredients

7 Brussels sprouts, cut in half or quartered   180 g
1/2 shallots, finely chopped   20 g
1 tbsp canola oil   15 mL
2 tbsp pine nuts [optional]   16 g
1/2 cup chicken broth, low-sodium   125 mL
1/2 tbsp marjoram, fresh, chopped   4 g
2 tbsp dairy blend 5%   30 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Prepare the vegetables: cut the sprouts in half (or into quarters, if large) and chop the shallot(s) finely.
  2. Heat half the oil 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.
  3. 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.
  4. In the meantime, heat the remaining oil 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 dairy blend. Cook over low heat, stirring frequently, about 3 min. Add salt and pepper. Mix in the pine nuts then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (160g)

Amount

% DV*

* DV = Daily Value

Calories

110

Fat

7 g

10 %

Saturated 1 g
+ Trans 0.1 g

5 %

Cholesterol

5 mg

Sodium

55 mg

2 %

Carbohydrate

11 g

4 %

Fibre

4 g

17 %

Sugars

3 g

Protein

4 g

Vitamin A

20 %

Vitamin C

110 %

Calcium

8 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

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Claims

Free :
Added Sugar, Trans Fat
Low :
Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Copper, Magnesium, Niacin, Omega-3, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Good source of :
Fibre, Iron, Manganese, Potassium, Vitamin A, Vitamin E
Excellent source of :
Folacin, Vitamin C, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Side dishes | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Fibre | High Iron | Low Cholesterol | Low Saturated Fat | Low Sodium | Source of Omega-3

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