Brussels Sprouts with White Beans

Nov 18 2009

These Brussels sprouts are pan-seared to perfection, mixed with tender white beans and sprinkled with parmesan cheese.
Recipe courtesy of Bailey Peterka

Serves 4

Dietitian's Tip: 

The peak of Brussels sprout season in Oregon runs from September through November, so you may be able to pick them up fresh from a farmer’s market. It’s always a good idea to wash produce before eating it, but you may want to soak your Brussels sprouts for about 10 minutes to remove any sand or dirt trapped in the layered leaves.

Ingredients: 

3 tablespoons extra-virgin olive oil, divided
1 pound Brussels sprouts, trimmed, cut in half lengthwise
3 garlic cloves, chopped
½ cup low-salt vegetable broth
½ pound cannellini (white kidney beans), drained and rinsed if using canned beans
1 tablespoon butter
½ cup (about 2 ounces) coarsely grated parmesan cheese

Preparation: 

Heat 2 tablespoons oil in heavy large skillet over med-high heat. When just about to smoke, add the Brussels sprouts. Cook until brown, stirring occasionally, about 5 minutes. Transfer Brussels sprouts to a separate bowl.

Add remaining 1 tablespoon oil to skillet; with head still on med-high. Add garlic; sauté until brown, stirring constantly, about 1 minute. Add broth and Brussels sprouts. Cook until Brussels sprouts are crisp-tender, stirring frequently, about 3 minutes. Add beans and butter; stir until butter melts and broth is reduced to glaze, about 1 minute. Season to taste with pepper. Stir in cheese.

Nutrition Information: 

Per serving: 180 calories, 9 g total fat, 2 g saturated fat, 18 g carbohydrates, 10 g protein, 6 g fiber, 220 mg sodium, 562 mg potassium, 56 mg magnesium, 194 mg calcium