Annie Lau's Garlic Stir-Fried Brussels Sprouts

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
40%
Annie Lau's Garlic Stir-Fried Brussels Sprouts
45 min.
4
55kcal

Suggestions


If you're looking for a delicious and healthy side dish that will impress your family and friends, look no further than Annie Lau's Garlic Stir-Fried Brussels Sprouts. This vibrant dish is not only vegetarian and vegan, but it's also gluten-free and dairy-free, making it a perfect addition to any meal, regardless of dietary preferences.

Brussels sprouts often get a bad rap, but when prepared correctly, they can be a delightful treat. The key to this recipe is the perfect balance of high heat and garlic, which brings out the natural sweetness of the sprouts while adding a savory depth of flavor. The caramelization process creates a beautiful golden-brown exterior that enhances the taste and texture, making each bite a satisfying experience.

Ready in just 45 minutes, this dish is simple enough for a weeknight dinner yet elegant enough to serve at a special gathering. With only a handful of ingredients, you can whip up a side that not only complements your main course but also stands out on its own. Plus, at just 55 calories per serving, you can indulge without the guilt!

So, gather your ingredients and get ready to transform Brussels sprouts into a mouthwatering masterpiece that will have everyone asking for seconds. Enjoy the delightful aroma of garlic wafting through your kitchen as you create this flavorful dish that’s sure to become a favorite!

Ingredients

  • cups brussels sprouts trimmed halved
  • tablespoon olive oil extra virgin 
  •  garlic clove minced
  • servings pepper black freshly ground

Equipment

  • frying pan

Directions

  1. Heat the olive oil in nonstick skillet over medium heat.
  2. Add the garlic and cook until fragrant and light brown.
  3. Add the Brussels sprouts and turn heat to medium-high. Season with salt and pepper.
  4. Do not disturb for about a minute, so the edges caramelize, then toss. Leave for another minute or more. If the sprouts have not picked up enough golden color toss again. The more caramelization (browning) you get, the better the flavor (high heat is key!). Be careful not to overcook, though, as that releases that nasty sulfur odor that puts people off Brussels sprouts.
  5. Taste and adjust seasoning with salt and pepper.
  6. Serve immediately.
  7. Reprinted with permission from One Big Table: A Portrait of American Cooking by Molly O'Neill, (C) 2010 Simon & Schuster

Nutrition Facts

Calories55kcal
Protein11.33%
Fat55.13%
Carbs33.54%

Properties

Glycemic Index
23.5
Glycemic Load
1.02
Inflammation Score
-4
Nutrition Score
8.6869564626528%

Flavonoids

Naringenin
1.45mg
Luteolin
0.15mg
Kaempferol
0.39mg
Myricetin
0.05mg
Quercetin
0.9mg

Nutrients percent of daily need

Calories:54.58kcal
2.73%
Fat:3.65g
5.62%
Saturated Fat:0.51g
3.21%
Carbohydrates:4.99g
1.66%
Net Carbohydrates:3.23g
1.18%
Sugar:1g
1.11%
Cholesterol:0mg
0%
Sodium:11.6mg
0.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.69g
3.38%
Vitamin K:80.2µg
76.38%
Vitamin C:38.34mg
46.47%
Manganese:0.21mg
10.56%
Fiber:1.76g
7.04%
Folate:26.95µg
6.74%
Vitamin B6:0.13mg
6.69%
Vitamin A:332.58IU
6.65%
Vitamin E:0.89mg
5.96%
Potassium:184.55mg
5.27%
Vitamin B1:0.07mg
4.48%
Iron:0.7mg
3.87%
Phosphorus:35.11mg
3.51%
Magnesium:11.04mg
2.76%
Vitamin B2:0.04mg
2.53%
Calcium:24.39mg
2.44%
Copper:0.04mg
2.06%
Vitamin B3:0.35mg
1.75%
Selenium:1.13µg
1.62%
Vitamin B5:0.16mg
1.55%
Zinc:0.22mg
1.47%
Source:Epicurious