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.
|7||Brussels sprouts, cut in half or quartered||180 g|
|1/2||shallots, finely chopped||20 g|
|1 tbsp||canola oil||15 mL|
|1/2 cup||chicken broth, low-sodium||125 mL|
|1/2 tbsp||marjoram, fresh, chopped||4 g|
|2 tbsp||dairy blend 5%||30 mL|
|2 tbsp||pine nuts [optional]||16 g|
|ground pepper to taste [optional]|
- Prepare the vegetables: cut the sprouts in half (or into quarters, if large) and chop the shallot(s) finely.
- 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.
- 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.
- 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
per 1 Serving (160g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||1 ¼||servings|
|Grain Products :||0||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||0||serving|
ClaimsThis recipe is :
- 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