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

Brussels SproutsLike 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

INGREDIENTS
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
METHOD
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).

Nutrition per 5 -Oz serving: 99 Cals; 15g Carb; 4g Fat; 5g Protein; 5g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer

About MyBodyMyKitchen

I'm Sean, founder of My Body My Kitchen (MBMK). I am dedicated to empowering my readers to live a healthy life. The food we eat and how it is prepared greatly affects our health. Through MBMK I empower my readers to take control of their health by providing them with the tools need to take control of your kitchens. I started MBMK in January 2015, after an overwhelming demand for my recipes on my personal Instagram account.

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