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Braised Brussels Sprouts with Marjoram

9 Reviews
100% would make this recipe again

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.

Preparation : 5 min Cooking : 20 min
110 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly

Ingredients

7 Brussels sprouts, cut in half or quartered 180 g
1/2 shallots, finely chopped 20 g
3 1/2 tsp butter, unsalted 16 g
1/2 cup vegetable broth, low-sodium 125 mL
1/2 tbsp marjoram, fresh, chopped 4 g
2 tbsp cream 15% 30 mL
2 tbsp pine nuts [optional] 16 g
salt [optional]
ground pepper to taste [optional]

Method

  1. Prepare the vegetables: cut the sprouts in half (or into quarters, if large) and chop the shallot(s) finely.
  2. 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.
  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, 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.

Nutrition Facts Table

per 1 Serving (160g)

Amount

% Daily Value

Calories

110

Fat

7 g

10 %

Saturated 4.1 g
+ Trans 0.2 g

22 %

Cholesterol

20 mg

Sodium

40 mg

2 %

Carbohydrate

11 g

4 %

Fibre

4 g

17 %

Sugars

2 g

Protein

4 g

Vitamin A

25 %

Vitamin C

114 %

Calcium

8 %

Iron

19 %

Servings of Canada's Food Guide

1 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

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Magnesium, Niacin, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Good source of  :
Fibre, Iron, Manganese, Potassium, Vitamin A
Excellent source of  :
Folacin, Vitamin C, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Fats 1 ½

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Members' Reviews

9 Reviews (9 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Side dishes | Vegetarian | High Iron | Kosher | Halal | Diabetes-friendly | High Fibre | Low Sodium