Here's another way to enjoy Brussels sprouts them besides roasting them. Sautéed lemon thyme Brussels sprouts are a light and easy side dish. No oven space required. Simply cook in a little olive oil until browned on one side, finish with broth, herbs, and lemon zest.
Sautéed Lemon Thyme Brussels Sprouts
I love Brussels sprouts! Roasted, sautéed, shaved thin into salads, just about any way when they are in season. Thanksgiving dinners can be heavy duty with mashed potatoes, sweet potatoes, dressing, turkey and gravy, not to mention dessert. This year I decided on a lighter vegetable side dish. They came out so good, I knew you'd enjoy them. Plus, this is cooked on your stovetop, not in the oven, so if your oven is busy, no problem.
How to Buy Brussels Sprouts
When buying Brussels sprouts, I prefer to pick from loose piles at the store so I get sprouts that are approximately the same size. If not, bagged are fine and usually close in size. The big stalks are popular but they have tiny to huge sprouts so I generally pass. Skip sprouts with yellow or brown edges, and they should look moist and bright green.
How To Make Lemon Thyme Brussels Sprouts
Trim a bit off of the root end of the sprout and peel off any withered out layers, then cut them in half. Heat up a large pan with a flat bottom, like a large saute pan. Add a little olive oil and place sprouts in cut side down in a single layer. If they don't all fit, do them in two batches. Cook until they are lightly browned. If the pan gets dry, add a little more olive oil.
After browning, add garlic and cook briefly, then add chicken or vegetable broth, lemon zest, thyme, and sea salt, then cover. Brussels sprouts steam finish in just a few minutes. Test for doneness by piercing them with the end of a paring knife. They should be tender.
For serving, sprinkle finely grated Parmesan cheese over the top. Skip the Parmesan for dairy-free. For that cheesy flavor but no dairy, use my dairy-free cheesy sprinkle.
Health Benefits of Brussels Sprouts
A diet high in vegetables promotes health, so finding new ways to enjoy them makes achieving that goal easy. These little green gems are high in fiber, vitamins (K & C), and minerals. In particular Brussels sprouts contain kaempferol, an antioxidant that may reduce cancer growth, decrease inflammation and promote heart health,. Some studies report that brussels sprouts may protect against cancer. This member of the brassica (or cruciferous) family is good for you. For a list of other veggies in this group, read here.
For another take on Brussels sprouts, try these shaved into a warm salad or with cranberries and bacon.
Ingredients
- 1 ½ pounds fresh brussels sprouts
- 2 tablespoons olive oil divided use
- ¾ cup broth chicken, vegetable or turkey
- 2 large garlic cloves finely chopped
- 1 whole lemon finely zested
- 2 teaspoons finely chopped thyme leaves or ¾ teaspoon dried
- ¼ teaspoon sea salt
- â…› teaspoon ground black pepper
- 2 tablespoons finely grated Parmesan cheese optional
Instructions
- Trim the end of the brussels sprouts and remove any rough outer leaves. Cut the sprouts in half top to bottom. Heat a large saute or fry pan over medium heat and add 1 tablespoon of olive oil. Add as many brussels sprouts as will fit in one layer, flat side down, and cook until golden brown. Remove first batch to a bowl and finish with the rest of the sprouts. As the pan gets dry, use the other tablespoon of oil. If your sprouts brown too quickly turn heat down to medium low.
- Add all brussels sprouts back to the pan, add the garlic and cook 30 seconds, stirring, then and add the broth. Scatter half of the lemon zest and thyme over the top along with salt and pepper. Cover the pan with a lid and cook until brussels sprouts are tender when pierced with the tip of paring knife, 5-7 minutes. To serve pour into a bowl and sprinkle with remaining lemon zest and Parmesan cheese.
Lisa Foto says
Delicious recipe for Brussel Sprouts. They came out almost as good as your pictures for me!! Definitely will be making these again & again.
Debbie says
These look very tasty!!! I notice that in many of your recipes, as in this brussel sprout recipe, you cook with olive oil. I have been taught that olive oil becomes dangerous when heated so I normally cook with coconut oil. I do use olive oil very frequently on already cooked foods, like rice or vegetables. Please would you share your perspective. Thanks!!!
Sally Cameron says
Hi Debbie, thanks for asking. I've been wanting to write a post about this and probably will do so in January. That you can't or shouldn't cook with olive oil is a misconception. It's safe and healthy too cook with and is proven to be more stable than people realize. A study from Australia brings new information to the subject. Investigators tested the heat stability of 10 of the most commonly used cooking oils in Australia: extra-virgin olive oil, virgin olive oil, refined olive oil, canola, grapeseed, coconut, avocado, peanut, rice bran and sunflower oils. Results showed that extra-virgin olive oil was the safest and most stable when heated to temperatures even higher than those commonly used for sautéing, deep-frying and baking. It produced the lowest quantity of polar compounds compared to the other oils tested. The runner up was coconut oil.
The study also disproved the view that oil with a high smoke point is best suited for high-temperature cooking. In fact, an oil’s smoke point doesn’t indicate how it will perform when heated. I'll add a link you can read regarding this study. Even famous doctors and "health gurus" repeat this misconception and I just shake my head. Coconut oil has a definite flavor which does not work with everything. Avocado oil is a healthy choice as well. The bad oils are seed and "vegetable" oils, which are usually made from genetically modified crops such soy. They are industrially produced and toxic. Let's talk quick about your cooking. You are probably not frying, right? And most pots and pans today have good heat conductivity so you're not cooking at high heat that much. I rarely am above medium heat on my range and I cook mostly with olive oil. Let me know if this helps. Here's the link tinyurl.com/ye26utd7