Braised Brussels Sprouts

Gluten Free
Dairy Free
Health score
18%
Braised Brussels Sprouts
45 min.
6
175kcal

Suggestions


Discover the delightful flavors of our Braised Brussels Sprouts, a dish that perfectly balances taste and nutrition. This gluten-free and dairy-free recipe is not only a feast for the senses but also a healthy addition to your meal repertoire. With just 45 minutes of preparation, you can serve this vibrant dish to six people, making it an ideal choice for gatherings or family dinners.

Imagine tender Brussels sprouts, beautifully caramelized and infused with the rich essence of dry white wine and savory chicken broth. The addition of crispy pancetta adds a delightful crunch and depth of flavor, while the aromatic garlic and shallots elevate the dish to new heights. Whether you're looking for a sophisticated antipasti, a starter to impress your guests, or a simple yet elegant snack, these braised Brussels sprouts are sure to please.

Not only is this dish a visual delight, but it also boasts a balanced caloric profile, with each serving containing just 175 calories. The combination of protein, healthy fats, and carbohydrates makes it a satisfying option for any occasion. So, roll up your sleeves and get ready to create a dish that will have everyone asking for seconds!

Ingredients

  • 1.5 pounds brussels sprouts trimmed halved
  • 0.3 cup wine dry white
  • medium garlic clove thinly sliced
  • cup chicken broth low-sodium
  • 0.5 cup pancetta 
  • cup shallots thinly sliced

Equipment

  • frying pan
  • paper towels
  • knife
  • slotted spoon

Directions

  1. Line a plate with paper towels and set aside.
  2. Place the pancetta in a large frying pan with a tightfitting lid and cook uncovered over medium heat until browned and crispy, about 10 minutes.
  3. Transfer with a slotted spoon to the prepared plate, leaving the fat in the pan.
  4. Add shallots and garlic to the pan, season with salt and freshly ground black pepper, and cook, stirring occasionally, until vegetables are softened and edges begin to brown, about 3 minutes.
  5. Add Brussels sprouts, season with salt and pepper, stir to coat, and cook until just browned, about 3 minutes.
  6. Pour in wine, scraping up any browned bits from the bottom of the pan, and cook until wine reduces by half, about 2 to 4 minutes.
  7. Pour in broth, cover, and reduce heat to low. Cook until Brussels sprouts are knife tender, about 20 minutes. Taste, adjust seasoning as desired, transfer to a serving dish, and sprinkle with reserved pancetta.

Nutrition Facts

Calories175kcal
Protein18.04%
Fat41.99%
Carbs39.97%

Properties

Glycemic Index
17.83
Glycemic Load
3.61
Inflammation Score
-8
Nutrition Score
19.392608746238%

Flavonoids

Malvidin
0.01mg
Catechin
0.08mg
Epicatechin
0.05mg
Hesperetin
0.04mg
Naringenin
3.77mg
Luteolin
0.37mg
Kaempferol
0.98mg
Myricetin
0.02mg
Quercetin
2.2mg

Nutrients percent of daily need

Calories:175.35kcal
8.77%
Fat:8.45g
12.99%
Saturated Fat:2.77g
17.31%
Carbohydrates:18.09g
6.03%
Net Carbohydrates:12.5g
4.54%
Sugar:5.76g
6.39%
Cholesterol:13.01mg
4.34%
Sodium:176.07mg
7.66%
Alcohol:1.03g
100%
Alcohol %:0.59%
100%
Protein:8.16g
16.33%
Vitamin K:201.09µg
191.51%
Vitamin C:99.85mg
121.04%
Manganese:0.53mg
26.39%
Vitamin B6:0.46mg
22.91%
Fiber:5.59g
22.37%
Folate:82.71µg
20.68%
Potassium:656.79mg
18.77%
Vitamin A:863.98IU
17.28%
Vitamin B1:0.24mg
15.88%
Phosphorus:145.42mg
14.54%
Iron:2.27mg
12.6%
Vitamin B3:2.27mg
11.37%
Magnesium:38.37mg
9.59%
Selenium:6.4µg
9.15%
Vitamin B2:0.14mg
8.25%
Vitamin E:1.1mg
7.33%
Copper:0.15mg
7.29%
Calcium:67.49mg
6.75%
Zinc:0.93mg
6.2%
Vitamin B5:0.58mg
5.85%
Vitamin B12:0.14µg
2.3%
Source:Chow