Braised Brussels Sprouts
Brussels sprouts are part of the Brassica olerace family. You know what other vegetables are a part of this family? Broccoli, cabbage, kale and cauliflower. Brussels sprouts, like its relatives, boast of excellent health benefits. They are high in vitamin C and K. Brussels sprouts are also rich in antioxidants including kaempferol and isorhamnetin which have been shown to display anti-inflammatory effects. Let’s take a look at the nutrition information for 100g of raw brussels sprouts:
- Calories: 43
- Protein: 3.4 grams
- Carbs: 9 grams
- Fiber: 3.8 grams
- Vitamin K: 169% DV
- Vitamin C: 102% DV
- Vitamin A: 5% DV
Like other cruciferous vegetables, Brussels sprouts can be prepared in several ways including steaming, roasting and sauteing. In this recipe, I’ve braised my Brussels sprouts. Braising is a cooking technique where the food is lightly fried and then cooked/simmered liquid while covered.
Try this recipe and let me know what you think.
Prep Time: 10 minutes . Cook Time: 15-20 minutes . Yield: Serves 5
1 1/2 lbs Brussels Sprouts, sliced in half
1 Red Onion, chopped
4 Cloves Garlic, minced
1/2 Cup Vegetable Stock
1 Tbsp White Wine Vinegar or Lemon Juice
1 Tbsp Olive Oil
Dash of Red Pepper Flakes
1/2 Tsp Smoked Paprika
Salt and Black pepper to taste
1. In a large skillet, heat oil over medium-high heat. Add Brussels sprouts and cook for about 5 minutes until Brussels sprouts begin to brown a bit. Add onions and garlic; cook until onions are translucent (5-10 minutes), stirring occasionally.
2. Add vegetable stock, paprika, wine (or lemon juice); season with salt, black pepper and red pepper flakes. Reduce heat to medium; cook covered until Brussels sprouts are tender (another 5 to 10 minutes).