Pan Roasted Brussels Sprouts

Name: Pan Roasted Brussels Sprouts
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1 tbsp olive oil; 1 lb Brussels sprouts (cleaned, trimmed and quartered); ½ tsp salt; 3 tbsp water; ½ lemon; 1/8 tsp pepper (ground ); Pinch red chili flakes (optional)

5 from 1 vote

Discover the delightful simplicity of Pan Roasted Brussels Sprouts, a quick and nutritious side dish that's perfect for anyone managing diabetes. These sprouts are caramelized to perfection, offering a rich, savoury flavour enhanced with a hint of lemon and chili, making them a versatile addition to any meal.

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Preparation Level Quick & Easy

Servings 6

Preparation 10

Cook 15

Total 25

Why Diabetes Friendly?

Low in Carbohydrates: Brussels sprouts are low in carbs, which makes them ideal for a diabetes-friendly diet, helping to control blood sugar levels.
High in Fibre: The high fibre content in Brussels sprouts slows down the absorption of sugar, providing better blood sugar control.

Ingredients

Cooking Tips

Even Cooking: Make sure to cut the Brussels sprouts uniformly to ensure they cook evenly and brown nicely on all sides.
Adjust Heat If Necessary: Keep an eye on the heat as Brussels sprouts can easily go from perfectly browned to burnt. Adjust the heat if they start to char too quickly.
Use Fresh Lemon Juice: Squeeze fresh lemon juice over the cooked Brussels sprouts to enhance their flavour with a bright, fresh finish.

Instructions

Heat a large frying pan over medium-high heat, and add olive oil. Add the Brussels sprouts, spread evenly around the pan. Sprinkle with kosher salt. Cook undisturbed until browned on one side, about 4 minutes. Toss.
1 tbsp olive oil, 1 lb Brussels sprouts, ½ tsp salt
Continue cooking until they are browned all over, another 3-5 minutes.
Add about 3 tbsp water to the pan and cover partially. Let cook for another 5 minutes or until the sprouts are fork tender but not mushy. You may need to add more water if the water evaporates too early.
3 tbsp water
Plate the Brussels sprouts, sprinkle with lemon juice, pepper, chili flakes.
½ lemon, 1/8 tsp pepper, Pinch red chili flakes

FAQ

How do I prevent the Brussels sprouts from becoming mushy?
Cook them until they are just fork tender. Be cautious with the amount of water and cooking time to avoid overcooking.
What benefits do Brussels sprouts offer in a diabetes diet?
Brussels sprouts are low in calories but high in fiber and nutrients, making them excellent for managing blood sugar and supporting overall health.
Can I add other spices or ingredients to this recipe?
Absolutely! Feel free to experiment with garlic, onion, or balsamic vinegar for different flavours.
How can I store leftover Brussels sprouts?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in a pan for best results.

Nutrition

Per serving

Calories: 55.8kcal

Carbohydrates: 7.6g

Fiber: 3.1g

Sugar: 1.9g

Fat: 2.6g

Saturated Fat: 0.4g

Trans Fat:

Protein: 2.7g

Nutrition Facts

Pan Roasted Brussels Sprouts

Amount per Serving

Calories

55.8

% Daily Value*

Fat

2.6

Saturated Fat

0.4

Sodium

213.3

Potassium

307.1

Carbohydrates

7.6

Fiber

3.1

Sugar

1.9

Protein

2.7

Vitamin C

Calcium

34.6

Iron

1.1

Magnesium

18.3

Zinc

0.3

* Percent Daily Values are based on a 2000 calorie diet.

Pan Roasted Brussels Sprouts

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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