Stir-Fried Brussels Sprouts with Garlic and Chile

Gluten Free
Dairy Free
Health score
6%
Stir-Fried Brussels Sprouts with Garlic and Chile
45 min.
6
125kcal

Suggestions


If you're looking for a vibrant and flavorful side dish that will elevate any meal, look no further than these Stir-Fried Brussels Sprouts with Garlic and Chile. This dish is not only gluten-free and dairy-free, but it also packs a punch with its bold flavors and delightful textures. The combination of fresh Brussels sprouts, aromatic garlic, and a hint of heat from the chiles creates a tantalizing experience for your taste buds.

Ready in just 45 minutes, this recipe serves six, making it perfect for family gatherings or dinner parties. The bright green color of the Brussels sprouts, enhanced by a quick blanching, ensures that they retain their crunch while absorbing the rich flavors of the sauces. The addition of low-salt chicken broth and a medley of sauces, including oyster and fish sauce, brings depth and umami to the dish, while a touch of sugar balances the savory notes.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. The sizzling sound of the stir-fry and the enticing aroma of garlic will have everyone eagerly anticipating the meal. Serve these Stir-Fried Brussels Sprouts alongside your favorite protein or as a standalone dish, and watch as they become a new favorite at your table!

Ingredients

  • cups brussels sprouts halved
  • tablespoons garlic thinly sliced
  • pinch pepper white
  • servings kosher salt 
  • 0.5 cup chicken broth 
  • 0.3 cup oyster sauce 
  • teaspoons soya sauce thin (such as Healthy Boy)
  • teaspoons sugar 
  • teaspoons thai fish sauce (nam pla)
  • 0.3 cup vegetable oil 

Equipment

  • bowl
  • frying pan
  • pot
  • wok
  • slotted spoon

Directions

  1. Blanch brussels sprouts in a large pot ofboiling salted water until bright green,about 15 seconds.
  2. Drain and set aside.
  3. Heat oil in a wok or large skillet overmedium heat.
  4. Add garlic and stir until lightgolden brown, about 30 seconds. Usinga slotted spoon, transfer to a small bowl.
  5. Increase heat to high; add brusselssprouts. Stir-fry until they begin to soften,2-3 minutes.
  6. Add oyster sauce and next5 ingredients. Stir-fry for 30 seconds; addchicken broth. Bring to a boil; cook untilliquid is reduced slightly, about 2 minutes;add more chiles, if desired. Stir in garlic.

Nutrition Facts

Calories125kcal
Protein9.28%
Fat63.62%
Carbs27.1%

Properties

Glycemic Index
24.52
Glycemic Load
2.16
Inflammation Score
-6
Nutrition Score
12.06217385375%

Flavonoids

Naringenin
1.93mg
Luteolin
0.19mg
Kaempferol
0.51mg
Myricetin
0.04mg
Quercetin
1.17mg

Nutrients percent of daily need

Calories:125.41kcal
6.27%
Fat:9.42g
14.5%
Saturated Fat:1.46g
9.15%
Carbohydrates:9.03g
3.01%
Net Carbohydrates:6.69g
2.43%
Sugar:2.85g
3.17%
Cholesterol:0mg
0%
Sodium:904.44mg
39.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.09g
6.18%
Vitamin K:120.59µg
114.85%
Vitamin C:50.74mg
61.5%
Manganese:0.27mg
13.44%
Folate:39.72µg
9.93%
Fiber:2.34g
9.36%
Vitamin B6:0.18mg
9.25%
Vitamin A:443.07IU
8.86%
Vitamin E:1.26mg
8.41%
Potassium:276.89mg
7.91%
Vitamin B1:0.09mg
5.97%
Magnesium:22.58mg
5.64%
Iron:1.01mg
5.63%
Phosphorus:55.53mg
5.55%
Vitamin B3:1.04mg
5.19%
Vitamin B2:0.08mg
4.66%
Copper:0.08mg
3.93%
Calcium:35.69mg
3.57%
Selenium:2.13µg
3.05%
Zinc:0.32mg
2.16%
Vitamin B5:0.21mg
2.11%
Vitamin B12:0.08µg
1.31%
Source:Epicurious