📂 Light Dinners
#Vegetables
#Keto
#Quick Dinner
#Low Carb
Brussels Sprouts Stir-fry with Pine Nuts and Ham
🥬 A quick and flavorful stir-fry. Al dente Brussels sprouts with the crunch of pine nuts and the saltiness of lean Serrano ham.
🛒 Ingredients
- 14 oz Brussels sprouts
- 1 oz Pine nuts
- 1.8 oz Lean ham cubes
- 1 Garlic clove
- 1 tbsp EVOO
- Drops of apple cider vinegar
🥬 Brussels Sprouts: The Rebirth of a Classic
Brussels sprouts are often one of the most misunderstood vegetables, frequently ruined by overcooking that enhances their bitterness and mushy texture. The solution is simple: stir-fry them over high heat. With this quick technique, we get them to brown on the outside, keep a sweet and crunchy interior, and perfectly absorb the healthy fat from the pine nuts and the umami of the Serrano ham.
🛡️ Why it is exceptionally healthy
- Glucosinolate Power: Like good cruciferous vegetables, they are rich in sulfur compounds that the body uses for natural liver detoxification processes.
- Pine Nut Fats: They provide linoleic acid and magnesium, which help reduce bad cholesterol (LDL) and calm the nervous system.
- High Nutrient Density: They contain barely any calories but are packed with Vitamin C and K, essential for blood clotting and bone health.
📝 Step-by-Step Preparation
- Perfect Cleaning: Wash 14 oz (400g) of fresh Brussels sprouts. Cut the hard base off each one and remove the outer leaves if they are blemished. Cut them in half (or into quarters if they are very large) so they cook quickly.
- Express Blanching (Optional): If you prefer a milder flavor, boil them for 3 minutes in salted water and drain them very well. If you love their intense flavor, skip this step and cook them completely raw.
- Dry Toasting: In a large, oil-free skillet, toast 1 oz (30g) of pine nuts over medium heat for 2 minutes until golden. Remove and set aside.
- Brisk Stir-fry: In the same skillet, add 1 tbsp (15ml) of EVOO and turn the heat to high. Add the Brussels sprouts and leave them undisturbed for 2 minutes so they toast and caramelize on the cut side. Then, stir-fry for 5 more minutes.
- The Umami Touch: Add 1.8 oz (50g) of lean Serrano ham cut into small cubes and 1 finely chopped garlic clove. Sauté everything together for 2 more minutes.
- The Finishing Touch: Incorporate the toasted pine nuts, a pinch of black pepper, and a few drops of apple cider or lemon vinegar to balance the flavors. Serve hot.
