Wednesday, April 10, 2013

Brussels Sprouts with Lemon and Vegetarian Bacon

brussels sprouts with lemon and veg bacon
Enjoy the added richness of “bacon” flavoring without the guilt of high sodium, fat, and cholesterol.

Makes 8 servings

  • 3 pounds Brussels sprouts, trimmed and halved vertically 
  • 1 cup vegetarian bacon (about 8 slices), such as Yves Veggie Canadian Bacon or Lightlife Fakin’ Bacon, chopped or make your own!
  • 4 green onions, chopped 
  • 1/4 cup low-sodium vegetable broth 
  • salt, to taste 
  • freshly ground black pepper, to taste 
  • 2 tablespoons lemon juice

  1. Add Brussels sprouts to a saucepan of boiling water and cook for 3 minutes. Drain immediately and plunge into ice-cold water to stop the cooking process. When they are cold, drain well.
  2. Heat a large nonstick skillet, wok, or stir-fry pan over high heat. Add vegetarian bacon and green onions and steam-fry until green onions are soft, adding very small amounts of water as needed to prevent sticking and burning. 
  3. Add sprouts and broth and stir-fry for about 3 minutes. Season with the salt and black pepper and drizzle with lemon juice. Toss and serve immediately.

Per serving (1/8 of recipe): 88 calories; 1 g fat; 0.2 g saturated fat; 9.7% calories from fat; 0 mg cholesterol; 10.2 g protein; 13.2 g carbohydrates; 5.3 g sugar; 4.6 g fiber; 194 mg sodium; 76 mg calcium; 2.6 mg iron; 104.9 mg vitamin C; 818 mcg beta carotene; 0.8 mg vitamin E

Source: Dr. Neal Barnard’s Program for Reversing Diabetes by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan