Monday, November 12, 2012

Parmesan Brussels Sprouts

I think Brussels sprouts get a bad rap, but I absolutely love these baby cabbages.  In fact, my entire family loves them, even my extremely picky little sister.  This makes adding them to any menu pretty easy, but results in my family fighting over the last ones that happen to be left in the pan.  It wasn't until this year did I even like them (I didn't like them because I hadn't tried them).  Big thanks to my uncle for showing me how to prepare them!  


The flavor of Brussels sprouts tend to vary based on season and size.  Brussels sprouts are best during the fall and winter months, but they are available year round.  When selecting sprouts, choose ones with a diameter of 1 to 2 inches and with leaves that are tightly compacted.  Even though Brussels sprouts are bitter by nature, the smaller ones are more tender and the bitterness is less overwhelming.

Parmesan Brussels Sprouts
Makes 4-6 servings

1 1/2 pounds small Brussels Sprouts
5-6 Garlic Cloves, smashed
1/8 cup Extra Virgin Olive Oil
1/8 cup Chicken or Vegetable Broth
1/4 cup Parmesan Cheese
Pepper, to taste
Salt, to taste
  1. Thoroughly wash the Brussels sprouts in cool running water.  Remove dark outer leaves so that the lighter green leaves are revealed.  Slice off the brown portion of the stem.  Leave part of the stem intact so that the leaves do not fall apart.  Halve the sprouts lengthwise.
  2. In a large saucepan over medium low heat, add olive oil and smashed garlic cloves.  Allow the oil to come to temperature while the garlic flavor is infused.  Once the garlic starts to slightly turn brown, remove using a slotted spoon.
  3. Add the sprouts to the pan with the cut side down.  Raise the temperature to medium.  Cook until the sprouts are browned on the cut side.  The sprouts may not be completely cooked through, that’s okay.
  4. Slightly sauté the sprouts so that they are coated in the remaining oil.
  5. Add the broth.  Stir until the all of the broth has evaporated and the sprouts are tender.
  6. Transfer to serving dish.  Top with Parmesan cheese and pepper.  Salt may need added after tasting.
Nutrition Content
Calories: 154 Total Fat: 8.6 g Sodium: 228 mg Total Carb: 13.7 g Fiber: 5.2 g Protein: 8.9 g Vitamin C: 195% DV Calcium: 20% DV
Vitamin A:
21% DV Iron: 12% DV

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