Diabetic Cooking

Sides

Seasoned Brussels sprouts

Preparation time: 25 minutes.
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Ingredients

  • 6 cups water
  • 1 pound small Brussels sprouts
  • 3 tablespoons reduced-calorie margarine
  • 1 green onion, finely chopped
  • 1 teaspoon (or 1 clove) minced garlic
  • 1 teaspoon salt
  • 1/8 teaspoon ground ginger
  • 1 tablespoon slivered almonds, toasted and chopped

Directions

Bring the 6 cups of water to a boil in a large pan. Meanwhile, cut an “x” in the stem end of the sprouts for more even cooking. Add the Brussels sprouts to the boiling water. Cook 6–7 minutes (or until tender when pierced with a fork; do not overcook), then drain well. Set aside.

Melt margarine in a large, nonstick skillet over medium heat. Add green onion, garlic, salt, and ginger. Cook, stirring frequently, until onion softens. Add sprouts and gently toss to coat. Heat 1–2 minutes, then sprinkle with toasted almonds.

Yield: approximately 3 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 80, Carbohydrates: 8 g, Protein: 3 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 460 mg, Fiber: 3 g

Exchanges per serving: 1 vegetable, 1 fat. Carbohydrate choices: 1/2.


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.