MAPLE BRUSSELS | If pan-frying your brussels sprouts with pancetta is not enough, try adding a hint of maple syrup for that extra ‘kick’.
Brussels Sprouts – these miniature cabbages – provide a chock full of nutrients. Provided you don’t overdo it, they are delicious when roasted, stir-fried, or steamed.
It is very important not to overcook Brussels sprouts. Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables.
Boiling your sprouts for as little as 30 seconds takes away their crunch and bitterness, leaving you with a vegetable that is softened, mellowed, and ready for action.
Not only do brussels sprouts tastes good, they deliver a host of health benefits too. Just to name a few, brussels sprouts helps to lower cholesterol, supports immune function, prevents constipation, fights inflammation, and is a great source of folic acid. They also help to detoxify the body and help prevent bladder, breast, colon, lung, prostate and ovarian cancer.
Moreover, the fiber content of Brussels sprouts — 4 grams in every cup — makes this cruciferous vegetable a natural choice for digestive system support. You’re going to get half of your Daily Value for fiber from only 200 calories’ worth of Brussels sprouts.
The Brussels sprout has long been popular in Brussels, Belgium, and may have originated and gained its name there.
Maple Brussels Sprouts with Pancetta
Time: 20 minutes | Serves: 2 as a side
- Roughly 10 medium-sized brussel sprouts
- 40g of pancetta, cubed
- 1 garlic clove, diced
- 1 teaspoon of maple syrup
- Sprinkle of sea salt
- Wash brussel sprouts in a colander with running tap water.
- Parboil brussel sprouts for no more than 3 minutes. You can do this by boiling a pot of hot water. Once it simmers, add a sprinkle of salt then dunk the sprouts inside and set timer.
- Quickly drain in colander then dunk in a bowl of ice water to stop the cooking process immediately.
- Dry brussel sprouts thoroughly with tea towel or kitchen towel. You want to get these beauties as dry as possible to achieve a better caramelisation process and crunch factor.
- Get saute pan ready by turning on stove to medium-high. Add a knob of olive oil and pan fry the pancetta with the crushed garlic cloves for 30 seconds. Switch to medium heat and add the brussel sprouts. Sprinkle some sea salt to taste (optional: can also add a turnstile of crushed black pepper). Pan-fry for 4-5 minutes until the sprouts leave beautiful char marks.
- Once charred to your level of ‘perfection,’ turn off stove and add a teaspoon of maple syrup. Mix with spatula to ensure the sprouts are all coated evenly.
- Serve as a side. Brussel sprouts are so versatile; they pair with a variety of main dishes be it pasta, roasts, or can even constitute a meal by themselves.The Brussels sprouts should be brown with a bit of black on the outside when done.