Shredded Brussels Sprouts Salad - 33g Carbs, 10g Fiber, 9g Sugar
From: www.drgourmet.
Servings: 2
Serving size: about 3 cups
Cooking Time: 60 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe keeps well for about 48 hours in the refrigerator.
Special Diet Information - -
Coumadin (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
Avoid this recipe if you are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
1 lb Brussels sprouts (thinly sliced)
2 cups water
4 tsp olive oil (divided)
2 Tbsp pine nuts
1 ear corn (cut kernels from cob)
8 oz boneless skinless chicken breast
2 tsp coarse ground mustard
1 Tbsp white wine vinegar
1/4 cup reduced fat sour cream
1/4 tsp salt
Fresh ground black pepper (to taste)
1/8 tsp dried tarragon
Place the water in a medium sauce pan fitted with a steamer basket. Add
the shredded brussels sprouts to the steamer basket and place the pan
over high heat.
Steam the brussels sprouts for ten minutes. Toss at least once so that
they are well mixed and cook evenly.
Remove to a large bowl and toss. Place in the refrigerator.
Place a large skillet over medium high heat and add 1 teaspoon olive oil.
Add the pine nuts and cook for about 2 minutes, tossing frequently. Add
the corn kernels and cook for about 7 minutes, tossing frequently. Remove
and add to the bowl with the brussels sprouts.
Place another teaspoon of olive oil in the pan and add the chicken breast.
Cook for about 10 minutes and turn. Cook for another 8 – 10 minutes until
done. Remove from the pan and cut into 1 inch cubes. Place in the
refrigerator to chill.
Mix together the remaining 2 teaspoons olive oil with the mustard, vinegar, sour cream, salt, pepper and tarragon. Chill.
When all the ingredients are chilled fold together until well blended and
serve.
Servings: 2
Serving size: about 3 cups
Nutrition per Serving:
453 Calories, 186 Calories from Fat, 31g Total Fat, 5g Saturated Fat,
9g Monounsaturated Fat, 0g Trans Fat, 80mg Cholesterol, 503mg Sodium,
33g Total Carbs, 10g Dietary Fiber, 9g Sugars, 38g Protein
Vitamin A 41%
Vitamin C 326%
Calcium 17%
Iron 27%
Vitamin K 407 mcg
Potassium 1433 mg
Magnesium 127 mg
The refrigerator light goes on...
I love Dave Barry but I like brussels sprouts even better. Sad, I
suppose, but I loved them as a kid too. If you don't really care
for them, try this technique of shredding them and steaming. They
lose a lot of their bitterness and are sweet. This makes them a
great base for salads. You can use almost any variation with this.
Salmon or shrimp would work great. Peas or garbanzos instead of
corn. Almonds instead of pine nuts. That's the great thing about
recipes. Once you have the building blocks you can tailor them to
your own taste.
Vinegars - -
For the most part I have specified what type of vinegar to use in
a specific recipe.
Vinegar is almost always made from wine (or any alcoholic beverage)
by fermenting the alcohol with acid, thereby producing bacteria. So,
apple cider vinegar comes from just that and white vinegar comes
from clear grain alcohol.
Most recipes call for white or red wine vinegar. Purchasing better
quality vinegars is important to making your recipe great. Less
expensive vinegars are produced in large vats, often in a day or
two. More complex vinegars are made over time in much the same
fashion as making wine, using oak casks and prolonged fermentation
and aging.
You will see herbed vinegars on the market (like tarragon vinegar).
These are simply vinegars that have been steeped with herbs or
infused with other flavors.
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