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Shredded Brussels Sprouts




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Recipe By American Diabetes Association

Studded with just a little prosciutto, even a dubious vegetable eater would find this hard to refuse.

Nutrition Facts: Vegetable exchanges 1, Fat exchanges 0.5.
Amount per Serving: Calories 40, Calories from Fat 20, Total Fat 2 g, Saturated Fat 0.3 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 75 mg (without added salt), Potassium 210 mg, Total Carbohydrate 5 g, Dietary Fiber 2 g, Sugars 1 g, Protein 3 g, Phosphorus 45 mg.

Servings: 8
Serving size: ½ cup
Preparation time: 15 minutes
Cooking time: 12 to 15 minutes

Ingredients

  • 1 pound fresh small brussels sprouts (about 4 cups)
  • 2 teaspoon olive oil
  • 1 ounce prosciutto, diced
  • ½ cup diced onion
  • 2 teaspoon fresh lemon juice
  • 1 teaspoon fresh lemon zest
  • Kosher salt and freshly ground black pepper to taste

Directions

    1. Trim the hard ends off the brussels sprouts. Remove any outer leaves that look yellowed or withered. Cut each sprout in half, and slice them into thin strips. Set aside.
    2. Heat a 10- to 12-inch skillet over medium-high heat. Add the oil, prosciutto, and onions, and sauté for 3 to 4 minutes. Add the sprouts and toss them using tongs, coating the sprouts with the prosciutto and onions. Cook for about 5 to 7 minutes until the sprouts are browned.
    3. Sprinkle on the lemon juice and zest. Season the sprouts with salt and pepper.

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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