Braised Brussels Sprouts with Marjoram

2 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

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] 0.2 g
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. 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

per 1 serving (160 g)

Amount

% Daily Value

Calories

110

Fat

7 g

10 %

Saturated 1 g
+ Trans 0.1 g

6 %

Cholesterol

10 mg

Sodium

50 mg

2 %

Carbohydrate

11 g

4 %

Fibre

4 g

17 %

Sugars

3 g

Net Carbs

7 g

Protein

4 g

Vitamin A

19 %

Vitamin C

114 %

Calcium

9 %

Iron

20 %

Claims

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

DIABETES Exchange

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

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

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