Sautéed Brussels Sprouts: ChefMD™

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Sunday, August 5 and September 23, 2007
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Food as MedicineSM Tips: Just one cup of Brussels sprouts has more than four grams of fiber, so not only do they satisfy your appetite, they promote a healthy colon.

Culinary Taste Tip: Braising is a great way to cook Brussels sprouts. Slowly cooking Brussels sprouts in a seasoned broth or mixture can add flavor.

Culinary Technique Tip: Overcooking Brussels sprouts releases the pungent sulfurous odor they're known for. When boiling Brussels sprouts, let them sit for no more than seven to 10 minutes. When they're ready, they should be just tender and have a sweet but nutty taste.

Sautéed and Nutty Brussels Sprouts with Parmigiano Reggiano Cheese

Preparation time: 15 minutes
Cooking time: 8 minutes
Servings: 4
Calories: 134 per serving (53% from fat)

Ingredients:

1 lb. Brussels sprouts
2 teaspoons walnut oil
1 clove garlic, minced
3 to 4 tablespoons vegetable broth
1/8 teaspoon each: salt and freshly grated nutmeg
¼ cup chopped walnuts, toasted
¼ cup grated Parmigiano-Reggiano cheese

Preparation:

Trim off stem ends and thinly slice the sprouts crosswise. Heat oil in a large nonstick skillet or sauté pan over medium heat. Add sprouts, garlic, salt, nutmeg and pepper and sauté two minutes. Add broth one tablespoon at a time and continue to sauté until sprouts are crisp-tender, six to eight minutes longer. Stir in walnuts and transfer to serving plates. Top with cheese.

Substitutions:

Extra virgin olive oil may replace the walnut oil and toasted pecans or pine nuts may replace the walnuts.

Nutritional Analysis:

Total fat (g):  9
Fat calories (kc): 78
Cholesterol (mg): 4
Trans fatty acids (g): 0
Saturated fat (g): 1
Polyunsaturated fat (g): 4.5
Monounsaturated fat (g): 2
Fiber (g): 4
Carbohydrates (g): 10
Sugar (g): 2
Protein (g): 7
Sodium (mg): 175
Calcium (mg): 103