Brussels sprouts with shallots and lemon
Dietitian's tip: Buy fresh Brussels sprouts that are bright green and heavy for their size. In this recipe, quickly caramelized shallots add a sweet note to these miniature members of the cabbage family.
SERVES 4
Ingredients
3 teaspoons extra-virgin olive oil
3 shallots, thinly sliced
1/4 teaspoon plus 1/8 teaspoon salt
1 pound brussels sprouts, trimmed and cut into quarters
1/2 cup vegetable stock or broth
1/4 teaspoon finely grated lemon zest
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground black pepper
Directions
In a large, nonstick frying pan, heat 2 teaspoons of the olive oil over medium heat. Add the shallots and saute until soft and lightly golden, about 6 minutes. Stir in the 1/8 teaspoon salt. Transfer to a bowl and set aside.
In the same frying pan, heat the remaining 1 teaspoon olive oil over medium heat. Add the brussels sprouts and saute until they begin to brown, 3 to 4 minutes. Add the vegetable stock and bring to a simmer. Cook, uncovered, until the brussels sprouts are tender, 5 to 6 minutes. Return the shallots to the pan. Stir in the lemon zest and juice, the 1/4 teaspoon salt, and the pepper. Serve immediately.
Nutritional Analysis(per serving)Calories 108 Monounsaturated fat 3 g
Protein 4 g Cholesterol 0 mg
Carbohydrate 14 g Sodium 257 mg
Total fat 4 g Fiber 5 g
Saturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 3
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 3
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00609 
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