Recipe: Brussels sprouts with shallots and lemon

Dietitian's tip: Buy fresh Brussels sprouts that are bright green and heavy for their size. In this recipe, quickly caramelized shallots add a sweet note to these miniature members of the cabbage family.

   

Ingredients

Directions

In a large, nonstick frying pan, heat 2 teaspoons of the olive oil over medium heat. Add the shallots and saute until soft and lightly golden, about 6 minutes. Stir in the 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 heat. Add the brussels sprouts and saute 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 1/4 teaspoon salt, and the pepper. Serve immediately.

Nutritional Analysis

(per serving)

Calories	108	Monounsaturated fat	3 g
Protein	4 g	Cholesterol	0 mg
Carbohydrate	14 g	Sodium	257 mg
Total fat	4 g	Fiber	5 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	3
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Nonstarchy vegetables	3
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	3
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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