Diet Food Plans

Sautéed Brussels Sprouts

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Sauteed Brussels Sprouts is a nutrient-packed side dish that compliments any meal. The amazing cream-based sauce will entice even the pickiest eater.

Sautéed Brussels Sprouts with melted cheese in a cast iron pan

Are Brussels sprouts good for you?

I’m sure it surprises no one that this dark green veggie is packed with nutritious vitamins and minerals. They have a low glycemic index, which is important for a number of specific diet plans. When you eat Brussels sprouts, you will get:

  • Fiber
  • Few calories
  • Vitamin K
  • Vitamin C
  • Antioxidants
  • Acids that regulate blood sugar

How do you wash sprouts?

With everything so tightly packed in a tiny Brussels sprout, how do you prepare them for cooking? Trim the ends then soak them in a bowl of cold water. Any leftover sediment or dirt will sink to the bottom of the bowl.

Sauteed Brussels sprouts cooking methods

There are several ways to prepare these Brussels sprouts.

  1. Boil them. This only takes five to ten minutes because you want to remove them from the water as they are just starting to soften.
  2. Pressure cook. Make sure to use your trivet and sieve so the Brussels sprouts do not sit in the water. Cook for two minutes and use a quick release to stop the cooking process immediately.
  3. We are finishing the Brussels sprouts in a pan on the stovetop so you can complete the whole cooking process there.

Roasting is a very popular way to make Brussels sprouts. The sugars start to caramelize, creating a delicious exterior on the veggie. That’s why I like to put my sauteed Brussels sprouts in the broiler right before serving them.

It’s not absolutely necessary though if you’re making this as a side of something that requires oven-space.

While it is perfectly safe to eat Brussels sprouts raw, most people will prefer not to. Brussels sprouts are in the same family as cabbage, broccoli, and cauliflower. There are some sugars found naturally in these veggies that are more difficult to digest. This causes stomach discomfort for some people.

The sugars become much easier to digest as they are cooked.

Sautéed Brussels Sprouts Close-up

How do you make these less bitter?

Many people who complain that they don’t like Brussels sprouts cite that they are too bitter. A few little changes in your cooking technique may make the difference between a turned-up nose and a clean plate.

  • Saute, like in this recipe, instead of just boil
  • Add a little sweetener like honey or maple syrup to your dressing if you like
  • Cook them in fat so they don’t stick to the pan
  • Cook them until they are just tender. You can use a fork to test doneness.
  • Halve the sprouts before cooking. The antioxidant that makes them bitter is concentrated in the center. If you expose that part, they will be released with cooking.

What pairs well with sauteed Brussels sprouts?

This is a fantastic side dish that dresses up the average Brussels sprout. Pair sauteed Brussels sprouts with any of these for a full meal:

Sautéed Brussels Sprouts

Sauteed Brussels Sprouts is a nutrient-packed side dish that compliments any meal. The amazing cream-based sauce will entice even the pickiest eater.

  • 1 lbs Brussels Sprouts
  • 5 sprigs fresh thyme
  • 1 lemon
  • 3-4 garlic cloves
  • 1 Tbsp dijon mustard
  • 1/2 cup crème fraîche (or sour cream)
  • 1/2 Tbsp butter
  • 1/2 Tbsp olive oil
  • 50-100 g Parmesan cheese
  • sea salt
  • pepper
  • 1/4 cup chopped pecans
  1. Wash sprouts, cut off dry ends and half them.

  2. Boil or pressure cook Brussels sprouts.

    To boil: Get 4 cups of water to a boil in a large pot, then add sprouts and boil on low for about 5-10 minutes or until juuust starting to soften. Then drain.

    To pressure cook: add 1 cup water to the bottom of pressure cooker, add trivet and stainless steel sieve, add sprouts to sieve and set pressure cooker to 2 minutes on high pressure. Immediately release pressure and remove sprouts.

  3. Peel and finely chop garlic. Set aside.

  4. Zest lemon. Set aside.

  5. In a bowl, mix together the juice of half the lemon, dijon mustard, crème fraîche.

  6. Preheat a large pan over medium and once hot add butter and olive oil and once hot, add Brussels Sprouts and stir-fry for about 2 minutes. Then add garlic, 3-4 sprigs thyme, and lemon zest and keep stir-frying until Brussels Sprouts are nice and brown.

  7. Remove sprigs of thyme and add crème fraîche mixture to the Brussels sprouts, give them a quick stir, sprinkle with Parmesan and put on the lid to make the cheese melt.

  8. If you have oven space, add to the broiler instead. This yields nicer color but if no oven space or broiler are available, the lid will do the trick.

  9. Season with sea salt and pepper, sprinkle chopped pecan nuts on top of everything, decorate with fresh thyme, drizzle with remaining lemon juice and enjoy!