Recipe: Brussels Sprouts with Shallots and Lemon

Mar 3 8:57am | Tara Schmidt, RDN, LD | @taraschmidt

Bowl of roasted brussel sprouts

Written by Madison Hemer, Mayo Clinic Dietetic Intern

Welcome a surprising twist on an overlooked vegetable! Not only is this Brussels sprout side dish high in fiber, but it would also make an excellent pairing with grilled chicken or baked salmon. Add in a serving of rice and a piece of fruit to make this a well-balanced meal.

Number of servings: 4

Serving Size: 1 1/4 cup

Ingredients

  • 3 teaspoons extra-virgin olive oil, divided
  • 3 shallots, thinly sliced (about 3 tablespoons)
  • 1/4 teaspoon salt, divided
  • 1 pound Brussels sprouts, trimmed and cut into quarters
  • 1/2 cup no-salt-added vegetable stock or broth
  • 1/4 teaspoon finely grated lemon zest
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon freshly grounded black pepper

Directions

In a large, nonstick frying pan, heat 2 teaspoons of the olive oil over medium heat. Add the shallots and sauté until soft and lightly golden, about 6 minutes. Stir in 1/8 teaspoon salt. Transfer to a bowl and set aside.

In the same frying pan, heat the remaining 1 teaspoon olive oil over medium h eat. Add the Brussels sprouts and sauté until they begin to brown, 3 to 4 minutes. Add the vegetable stock and bring to a simmer. Cook, uncovered, until the Brussels sprouts are tender, 5 to 6 minutes. Return the shallots to the pan. Stir in the lemon zest and juice, the 1/8 teaspoon salt, and the pepper. Serve immediately.

Nutritional analysis per serving:

  • Total Fat 4 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Cholesterol 0 mg
  • Sodium 191 mg
  • Total carbohydrate 12 g
  • Dietary fiber 5 g
  • Added Sugars 0 g
  • Protein 5 g

For this recipe and more, visit https://www.mayoclinic.org/healthy-lifestyle/recipes

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