Sautéed Parmesan Brussels Sprouts and Green Beans - 10g Carbs, 3g Fiber
From: Canadian Living Magazine: October 2011
Blanching vegetables ahead of time is a great way to get a head start on your dinner – and it's also a restaurant secret.
Servings: 10
1 lb (454 g) Brussels sprouts, halved
1 lb (454 g) green beans, trimmed
3 Tbsp (45 mL) olive oil
1 cup (250 mL) thinly sliced shallots
1 1/2 tsp (7 mL) fennel seeds, crushed
1/4 cup (60 mL) pine nuts
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
4 tsp (18 mL) lemon juice
1/3 cup (75 mL) shaved Parmesan cheese or Romano cheese
In large saucepan of boiling salted water, blanch brussels sprouts until slightly tender, about 1 minute. Using slotted spoon, transfer to large bowl of ice water to chill; drain and set aside. Repeat with green beans. (Make-ahead: Refrigerate in airtight containers for up to 24 hours.)
In wok or large skillet, heat oil over medium-high heat; stir-fry shallots and fennel seeds until golden and crispy, about 2 minutes.
Add brussels sprouts, beans, pine nuts, salt and pepper; stir-fry over high heat until vegetables are slightly browned, about 3 minutes. Toss with lemon juice; sprinkle with Parmesan cheese.
Servings: 10
Nutrition per Serving: 113 calories, 8g Total Fat, 1g Sat Fat, 3mg Cholesterol, 301mg Sodium, 10g Carbs, 3g Fiber, 4g Protein, 279mg Potassium
Posted by: chefgloria1030@yahoo.com
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