Pan-Fried Brussels Sprouts Recipe
Brussels sprouts, often seen as mini cabbages, are a nutritious vegetable that packs a punch when it comes to health benefits. They are an excellent source of Vitamin C and Vitamin K, crucial nutrients for boosting the immune system and supporting bone health. Rich in glucosinolates, Brussels sprouts have been linked to cancer-fighting properties. Additionally, these little green veggies are high in omega-3 fatty acids, which help lower cholesterol levels and support weight loss. The Pan-Fried Brussels Sprouts Recipe is a simple, quick stir-fry, infused with the aromatic flavor of garlic, making it a delicious and healthy side dish perfect for any meal.
This recipe brings out the natural flavors of Brussels sprouts by pan-frying them until golden brown, with a seasoning of black pepper, mixed herbs, and garlic salt. The result is a crispy, flavorful side dish that pairs well with a variety of main courses, such as Tomato Noodle Soup or grilled meats.
Recipe Details:
Cuisine: Indian
Course: Side Dish
Diet: Vegetarian
Prep Time: 5 minutes
Cook Time: 15 minutes
Serving Size: 2-3 servings
Ingredients
| Ingredient | Quantity |
|---|---|
| Brussels sprouts | 300 grams |
| Garlic (finely chopped) | 3 cloves |
| Black pepper powder | 1/2 teaspoon |
| Mixed herbs (dried) | 1/2 teaspoon |
| Garlic salt | 1/2 teaspoon |
| Extra virgin olive oil | 2 teaspoons |
Nutritional Information (per serving, approximate):
| Nutrient | Amount |
|---|---|
| Calories | 80 kcal |
| Protein | 3g |
| Carbohydrates | 8g |
| Fat | 4g |
| Fiber | 4g |
| Vitamin C | 60% DV |
| Vitamin K | 150% DV |
| Omega-3 Fatty Acids | 250 mg |
Instructions
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Prepare the Brussels Sprouts: Begin by cleaning the Brussels sprouts. Cut off the tough stem ends and slice each sprout in half. Set aside.
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Saute Garlic: Heat the extra virgin olive oil in a large skillet over medium heat. Add the finely chopped garlic cloves and sautรฉ for 1-2 minutes, or until the garlic becomes fragrant.
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Char the Brussels Sprouts: Add the Brussels sprouts to the skillet, placing them cut-side down. Let them char on one side for about 5 minutes, allowing them to develop a nice golden brown color.
-
Flip and Season: Flip the Brussels sprouts to cook the other side. Continue cooking for another 5 minutes, ensuring the sprouts are evenly charred. Season with black pepper powder, mixed herbs, and garlic salt. Stir to coat evenly.
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Finish Cooking: Sautรฉ the Brussels sprouts for an additional 5 minutes over medium heat, allowing the seasoning to blend in with the sprouts.
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Serve: Once the Brussels sprouts are tender and crispy, turn off the heat. Serve immediately as a side dish to accompany a light dinner like Tomato Noodle Soup or any main course of your choice.
Tips & Variations:
- If you prefer extra crispy Brussels sprouts, you can cook them for a bit longer on each side.
- For a more indulgent version, sprinkle grated parmesan cheese over the Brussels sprouts just before serving.
- You can also add a drizzle of balsamic vinegar or lemon juice for added flavor.
This Pan-Fried Brussels Sprouts recipe is a simple yet flavorful dish that brings out the best in Brussels sprouts. Packed with nutrients and made with minimal ingredients, itโs the perfect addition to any meal. Enjoy the crispy, garlicky goodness!
