Sautéed Brussels Sprouts and Carrots Recipe
132kcal
Equipment
- a medium pot
- a strainer
- a sauté pan
Ingredients
- 1 pound whole Brussels Sprouts (about 22 grams each)
- ½ pound carrots
- 1 tablespoon minced garlic
- 1 tablespoon olive oil
- 1 tablespoon unsalted butter
- ½ teaspoon Italian seasoning (or more to taste)
- salt and black pepper (to taste)
Method
- Wash and trim the end of Brussels sprouts and remove the tough or discolored outer leaves. Keep them whole.
- Wash, peel and cut the carrots into ¼-inch thick slices at a diagonal angle.
- In a medium pot, bring 5 cups of water to a boil and season with 1½ teaspoons of salt.
- Blanch Brussels sprouts for about 6-8 minutes or longer until crisp-tender then transfer them to ice water to halt cooking.
- Add sliced carrots to the pot and blanch for about 3 minutes or until crisp-tender. Transfer to cold water to halt cooking. Drain all the blanched Brussels sprouts and carrots well.
- In a sauté pan, heat up the oil and melt the butter over medium-high heat.
- Toss in the minced garlic and cook it just until it starts to smell fragrant.
- Add the blanched Brussels sprouts, carrots, Italian seasoning, a pinch of salt and black pepper to your liking. Stir until well combined, then remove from heat.
Nutrition
Calories132kcalCarbohydrates16gProtein5gFat7gSaturated Fat2gPolyunsaturated Fat1gMonounsaturated Fat3gTrans Fat0.1gCholesterol8mgSodium141mgPotassium635mgFiber6gSugar5gVitamin A10419IUVitamin C100mgCalcium75mgIron2mg
Notes
- Product Used. I used a 20 cm Le Creuset dutch oven (2.5 L pot) to blanch the Brussels sprouts and carrots. I boiled 5 cups of water and added 1½ teaspoons of sea salt.
- Equal Size: Ensure the vegetables are cut in equal sizes. Select Brussels sprouts of similar size and slice the carrots to a consistent thickness. This ensures they cook at the same rate, resulting in even doneness.
- Adjust Cooking Time: Cooking times may vary based on factors like vegetable size/thickness, stove type, pan size, and more. Use this recipe as a starting point and be ready to adjust the cooking time as needed.
- Aim for Crisp Tender: When blanching the Brussels sprouts and carrots, cook them until they're tender but still have a pleasant crunch. Avoid overcooking them to the point of becoming mushy.
- How to Check Brussels Sprouts for Doneness. Insert a fork into the center of a Brussels sprout. If the fork goes in easily and the Brussels sprout feels tender but not mushy, it is done. If there is resistance or it feels too firm, continue blanching for a little longer, and then check again.
- Storage. Store the container in the refrigerator for up to 3-4 days or in the freezer for up to 3 months.