Pan Roasted Brussels Sprouts
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.
Servings:
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.
Advertisement
Equipment
- Large frying pan
Ingredients
- olive oil 1 tbsp
- Brussels sprouts (cleaned, trimmed and quartered) 1 lb
- salt ½ tsp
- water 3 tbsp
- lemon ½
- pepper (ground ) 1/8 tsp
- red chili flakes (optional) Pinch
Advertisement
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.
Advertisement
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
Advertisement
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.
Advertisement
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
Serving Size
0.5 cup
Amount per Serving
Calories
55.8
% Daily Value*
Fat
2.6
g
4
%
Saturated Fat
0.4
g
3
%
Sodium
213.3
mg
9
%
Potassium
307.1
mg
9
%
Carbohydrates
7.6
g
3
%
Fiber
3.1
g
13
%
Sugar
1.9
g
2
%
Protein
2.7
g
5
%
Vitamin C
69
mg
84
%
Calcium
34.6
mg
3
%
Iron
1.1
mg
6
%
Magnesium
18.3
mg
5
%
Zinc
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
Categories
Leave a Reply
You must be logged in to post a comment.