Charred Brussel Sprouts No Oil

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Charred Brussels sprouts can be made with no oil if you know how to sauté with dry heat. They have been the rage on restaurant menus for several years now but usually deep fried. These are not covered in butter and oils making them incredibly low in calories. And yes, you can still get those crispy bits using a dry heat cooking method.

Post Date: September 7, 2023

Updated: July 11, 2024
Posted by: Donna Spencer

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Dry heat cooking refers to any cooking technique where the heat is transferred to the food item without using extra moisture. This method typically involves high temperatures—300 F or hotter. Note that the browning of food, as when bread is toasted, can only be achieved through dry heat cooking. This browning, in turn, leads to the development of complex flavors and aromas that can’t be attained through moist heat cooking techniques.

Grocery List

Produce

Brussel Sprouts
Onion

Pantry

California Teriyaki Balsamic

Misc

Salt
Pepper

Add-Ins and Substitutions

California Balsamic is both sodium and gluten-free as is many of their other vinegars. A drizzle of Teriyaki is delicious over the brussel sprouts but works just as well over any root vegetable such as carrots and parsnips, snap peas, broccoli, or any other sautéed or roasted vegetable.

Storing

Store in an airtight container for up to 1 week. Leftovers can be used for a rice or grain bowl.

Nutrition 411

Brussels sprouts are a member of the Brassicaceae family of vegetables and are closely related to kale, cauliflower, and mustard greens. They are low in calories but high in many nutrients, especially fiber, vitamin K, and vitamin C. Brussels sprouts are high in antioxidants. This helps prevent cell damage in your body. They are high in fiber, which can promote regularity, support digestive health, and reduce the risk of heart disease and diabetes. (Trusted source.)

Charred Brussel Sprouts No Oil

Donna Spencer
Charred Brussel Sprouts can be made with no oil if you know how to sauté with dry heat. These are not covered in butter and oils which makes them incredibly low in calories.
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Prep Time 5 minutes
Cook Time 20 minutes
Course Dinner, Side Dish
Cuisine American
Servings 2 servings
Calories 50 kcal

Equipment

  • Medium Sauté Pan
  • pairing knife
  • Cutting Board

Ingredients
  

  • 8 oz Brussel Sprouts
  • 1/2 cup Onion, chopped
  • 2 tablespoon California Teriyaki Balsamic: https://californiabalsamic.com/product/teriyaki-balsamic-sodium-free-and-gluten-free/

Instructions
 

  • Cut each brussel sprout into quarters.
  • To make the cooking process quicker, place brussel sprout quarters into a microwave bowl and cook for 3 minutes on high.
  • Heat a medium sauté pan. No oil is needed as you will be using a "dry heat" method to sauté the brussel sprouts. The pan is ready when a drop of water dances in the pan like a ball of mercury.
  • Add brussel sprouts and chopped onion. Allow to brown on one side then toss to brown on the other sides.

Nutrition

Calories: 50kcal
Keyword brussel sprouts, california balsamic, No Oil, WFPB

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