Sautéed Parmesan Brussels Sprouts and Green Beans
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This recipe makes 10 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 113113 cal |
| pro | 4 g4g pro |
| total fat | 8 g8g total fat |
| sat. fat | 1 g1g sat. fat |
| carb | 10 g10g carb |
| fibre | 3 g3g fibre |
| chol | 3 mg3mg chol |
| sodium | 301 mg301mg sodium |
| potassium | 279 mg279mg potassium |
| % RDI: | - |
| calcium | 77 calcium |
| iron | 99 iron |
| vit A | 88 vit A |
| vit C | 5353 vit C |
| folate | 2020 folate |
Blanching vegetables ahead of time is a great way to get a head start on your dinner – and it's also a restaurant secret.
Ingredients
- 1 lb Brussels sprouts , halved1 lb Brussels sprouts, halved
- 1 lb green beans , trimmed1 lb green beans, trimmed
- 3 tbsp olive oil 3 tbsp olive oil
- 1 cup thinly sliced shallots 1 cup thinly sliced shallots
- 1-1/2 tsp fennel seeds , crushed1-1/2 tsp fennel seeds, crushed
- 1/4 cup pine nuts 1/4 cup pine nuts
- 1/4 tsp salt 1/4 tsp salt
- 1/4 tsp pepper 1/4 tsp pepper
- 4 tsp lemon juice 4 tsp lemon juice
- 1/3 cup shaved Parmesan cheese 1/3 cup shaved Parmesan cheese or Romano cheese
Preparation
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.
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.
Source : Canadian Living Magazine: October 2011
- Keywords : Sides; Thanksgiving; Fall; Stir Fry; Brussels sprouts; Green beans; Pine Nuts; Parmesan; 200 calories;
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