Some folks resist cooking Brussels sprouts because they claim that they make their kitchen and often the entire house stink. But this is often only true if you overcook the sprouts. The key to this recipe is to boil the sprouts just until crisp-tender, then sauté them until golden. To save on cleanup, use the same large skillet for boiling and sautéing them. Butter browns the sprouts more than oil and gives them a nutty flavor. The Parmesan cheese melts upon contact with the hot sprouts.
Check out the Brussels Sprouts with Parmesan and Pine Nuts recipe in The Calories In, Calories Out Cookbook: 200 Everyday Recipes That Take the Guesswork Out of Counting Calories — Plus, the Exercise It Takes to Burn Them Off.
118 Calories In
Protein: 6 g; Carbohydrates: 10 g; Fat: 7 g; Fiber: 4 g; Sodium: 479 mg; Carb Choices: ½; Diabetic Exchange: 2 Vegetable, 1 Fat
118 Calories Out
Walk: 29 minutes; Jog: 14 minutes
Walk: 24 minutes; Jog: 11 minutes
Skipping the pine nuts will save 39 calories and 4 grams of fat per serving.
1¼ pounds (600 g) Brussels sprouts, bottoms trimmed, loose or damaged outer leaves removed, and halved if small, quartered if large
2 tablespoons unsalted butter
1 teaspoon sugar
Salt and freshly ground pepper, to taste
1/3 cup (30 g) finely grated Parmesan cheese
1/4 cup (30 g) toasted pine nuts
Fill a large skillet about half-full with water and bring to a boil. Add the Brussels sprouts and cook for 4 minutes. (Note: Do not overcook them at this stage; they will be sautéed in Step 2.) Drain the sprouts and pat dry with a paper towel; set aside. (Do not rinse the skillet.)
Heat the butter in the same skillet over medium-high heat. Just when the butter is turning golden brown (be careful it does not burn), add the sprouts, sugar, salt and pepper and sauté until the sprouts are golden brown, about 5 minutes, or to the desired tenderness (lower the heat if the sprouts are browning too quickly). Adjust the seasoning, transfer to a serving dish and immediately sprinkle the hot sprouts with the Parmesan cheese. Top with the pine nuts and serve hot.
Recipe from "The Calories In, Calories Out Cookbook: 200 Everyday Recipes That Take the Guesswork Out of Counting Calories — Plus , the Exercise It Takes to Burn Them Off," copyright © Catherine Jones and Elaine Trujillo, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.