Thank you to Megan Sewards, our Oncology Nutritionist, for this beautiful recipe.
This flavorful Brussels sprout skillet pairs well with meats/fish or can be eaten alone as a veggie dish. Brussels sprouts include healthy phytonutrients and are part of the cruciferous veggie clan. They pack a cancer-fighting punch! Can be served without Parmesan for those that are dairy free, but in general, Parmesan is low lactose, a lower fat cheese than most others and adds great flavor.
Brussels Sprout Parmesan Sauté (serves four) ingredients:
- 12 Brussels sprouts/shaved
- 4 cloves garlic (chopped/minced)
- 2-4 tablespoons shaved Parmesan
- 2 tablespoons olive oil
- 1/2 cup chopped walnuts
- Salt and pepper to taste
Lemon Vinaigrette Dressing
Whisk all ingredients until smooth (less than 100 calories/serving).
- 6 tablespoons Greek yogurt (not nonfat) or one small avocado mashes for dairy free
- 1 teaspoon grated lemon zest
- 6 tablespoons fresh lemon juice
- 4 tablespoons extra-virgin olive oil
- 2 tablespoons finely chopped shallot
- 4 teaspoons honey
- Salt and pepper to taste
Directions:
Heat skillet with 2 tablespoons. olive oil, add garlic, heat for approximately two minutes. Add Brussels sprouts, walnuts, salt, and pepper and sauté for five minutes. Add in lemon vinaigrette and toss Brussels sprouts in dressing (don’t over sauce). Sauté until Brussels sprouts are soft, approximately five more minutes of cook time. Toss in Parmesan until slightly melted. Serve warm. Can be eaten cold the next day.
In case you don’t have time to make these Trader Joe’s has something very similar and tastes just as delicious (https://www.traderjoes.com/digin/post/saute-kits)