Sauteed Brussels sprouts are tastier and quicker to make than roasted. Pan frying is the best way to make them crunchy and smokey on the outside, while tender and juicy on the inside. They taste great in these Gluten Free Flank Steak Tacos.
Oil Free Sautéed Brussel Sprouts
Brussels Sprouts used to look intimidating to me. They always look dirty or large. In the store sometimes they’re still on a branch! In the past, I didn’t want to take home a branch of Brussels sprouts. I always bought the pre-washed and chopped Brussels sprouts. Happily to spend an extra few bucks in lieu of extra work.
At the Natural Gourmet Institute I learned how to prep Brussels sprouts for cooking. It’s fast, simple and much cheaper than buying pre-washed Brussels sprouts. If you want to make this recipe EVEN FASTER than you can still buy them pre-washed.
Health Benefits of These Mighty Green Balls
These little green veggie balls are rich in Vitamin K, A and C. They are a great source of Folate (B9 vitamin) and Manganese. Folate is important for the development of a fetus. Pregnant women should eat Brussels sprouts to avoid spina-bifida in conjunction with a folic acid supplement (the synthetic form of folate). Brussels sprouts are also rich in omega-3 fatty acids. Brussels sprouts help reduce the risk of cancer and have tons of antioxidants.
Tips for Buying Sprouts
- Look for Brussels sprouts that look tight. If they have a lot of loose leaves, like a blooming flower, they aren’t fresh.
- Blemishes on the leaves are O.K.. You’ll be removing them later. Don’t buy Brussels sprouts if they have deep cuts.
The Exact Steps you will Need to Clean Brussels Sprouts with Confidence
- Rinse the Brussels sprouts under cold water while they are still in the mesh bag. This keeps them from rolling away into your sink. You can also use a strainer or bowl.
- Remove any outer leaves that look yellowed, dirty or slightly rotted by ripping them off with your hands.
How to Trim
- Using a small paring knife slice the woody stem off and discard it.
- Placing the stem side down on a cutting board. Next slice them in half from top to bottom. Then using your fingers to hold the two halves together, slice them again the other way to create four wedges. They should look like lemon wedges.
- It’s O.K. if a few leaves fall apart. The stem will hold them together.
What You’ll Need
- 1.5 pounds of untrimmed Brussels sprouts or 3 Cups of prepared
- Unsalted Organic Butter
- Lemon Juice: Brussels sprouts need acid to enhance their flavor. Lemon is an acid along with vinegar. Lemons aid digestion and are rich in Vitamin C. They are acidic, but they are alkaline forming in the body. Which is good for our P.H.
- Step One: Melt 1 Tablespoon of Butter in the pan. Make sure there is enough butter to coat the entire bottom of the pan. If there isn’t, add more. Once the butter starts to get hot, add the brussels sprouts. The pan should be hot enough for you to hear a sizzling sound when you add the sprouts.
- Step Two: Do not flip or stir the Brussels sprouts for 3 minutes. This will allow them to get charred. Flip them and repeat. When the pan starts to get dry add the lemon juice. This will deglaze the pan and intensify the flavor of the Brussels sprouts. Continue to saute until the sprouts are soft on the inside and have browned on the outside. About 15 Minutes.
Pro Tips to Make the Perfect Dish
I want you to be able to make this dish perfectly the first time and the one-hundredth time. So here are my pro tips!
- Don’t let them burn. Sprouts with a golden brown color are tasty but burnt ones taste like tar. So keep an eye out and stir. If your Brussels sprouts are burning quickly add more butter to the pan.
- Use a large skillet. You want to get as many of the sprouts directly on the bottom of the pan as possible. This will also make sure they don’t fall out of the pot while you are sauteing.
- Serve right away. While these Brussels sprouts taste good cold, they are amazing while still sizzling hot.
- Adding an acid like lemon to Brussels sprouts helps combat their bitterness and makes them more delicious. Instead of lemon you can also use balsamic vinegar.
Equipment: To make these Brussels sprouts you will need a large frying pan, a cutting board and a sharp small knife.
Looking for More Ways to Cook Brussels Sprouts?
- roasted Brussels with goat cheese.
- Shred them for raw salads
- Maple roasted Brussels sprouts
- You can Roast and drizzle them with lemon tahini sauce!
What Can you Serve with This Side Dish?
Brussels sprouts make a great side dish for this delicious oven roasted salmon but shallots and a light butter sauce and with a creamy tomato soup like this one! Check out this article on how to cook asparagus fast! Another favorite of mine.
How to Store
Fridge: The Brussels sprouts will stay fresh in an airtight container in the refrigerator for up to six days.
Freeze: Brussels sprouts don’t freeze well, they get soggy.
Reheat: To reheat Brussels sprouts put them on a sheet pan and place them in the oven for 20 minutes at 275 degrees. You can also reheat them in the microwave but this will make them softer. The best way to reheat them in a skillet. They will get crispier and taste just as good as when you first made them.
Oil Free Sautéed Brussel Sprouts
- 3 Cups Brussels Sprouts trimmed and quartered
- 1-2 T Unsalted Organic Butter or Ghee
- 1 Lemon Juiced
- to taste fine grain sea salt about 1/4th tsp
- 1/8 tbsp Fresh Cracked Black Pepper
- Trim Brussels Sprouts by removing the outer yellow or brown leaves. Cut off the woody stem on the bottom. Then Slice them into four quarters. So they look like lemon wedges.
- Melt 1 Tablespoon of Butter in the pan. Make sure there is enough butter to coat the entire bottom of the pan. Once the butter starts to get hot, add the brussels sprouts. The pan should be hot enough for you to hear sizzling when you add the sprouts.
- Do not flip or stir the brussesl sprouts for 3 minutes. This will allow them to char. Flip them and repeat. When the pan starts to get dry add the lemon juice. This will deglaze the pan and intensify the flavor of the brussels sprouts. Continue to saute until the sprouts are soft on the inside and have browned on the outside. About 15 Minutes.
- If your pan starts to get dry and your Brussels sprouts begin to burn, add more butter or lemon.
- Season the sprouts with salt a few times throughout cooking. This will ensure that they are evenly seasoned.
- Only add the cracked pepper towards the last few minutes of cooking. Because pepper gets spicer the longer it is cooked. Adding pepper too early on in a recipe can kill the dish.
- Fridge: The Brussels sprouts will stay fresh in an airtight container in the refrigerator for up to six days. Freeze: Don't freeze cooked Brussels sprouts. They'll just get soggy. Reheat: To reheat the Brussels sprouts put them on a sheet pan and place them in the oven for 20 minutes at 275 degrees. You can also reheat them in the microwave. Microwave the cooked Brussels sprouts for 1 minute. Microwaving them will make them a bit soggy. You can also revive them in a skillet. Just add more butter to perk them up!