Brussels with hustle

Brussel Sprouts

Serves 4-6

  • 500 g Brussel sprouts

  • olive oil

  • a large knob of butter

  • 4 rashers quality smoked streaky bacon, finely sliced

  • 2 sprigs of sage, leaves picked

  • sea salt

  • freshly ground black pepper

  • 2 tablespoons Worcestershire sauce

  • 2 cloves of garlic

Push the Brussel sprouts through the fine slicing attachment of a food processor, then fill the processor bowl with water and leave to one side.



Add a splash of olive oil and the butter to a large pan over a medium heat. Add the bacon, sage leaves and a pinch of salt and pepper and fry for 5 to 10 minutes, or until lovely and crispy. Quickly drain the sprouts and add them straight to the pan and turn the heat right up – it doesn't matter if they're still a bit wet, this will help them steam. Pop the lid on and fry for around 10 minutes, or until soft, adding a splash of water as you go, if needed.



Add the Worcestershire sauce, toss everything together then turn the heat off. Gun in the garlic – you really want that hum of raw garlic – then give it another good stir and serve straight away. Delicious!

Nutritional Information

Method

Who wants to spend ages prepping sprouts when there's so much else going on? Not me! This kind of thing is exactly the reason I fell in love with my food processor. I've come up with this super quick recipe where you just rattle the sprouts straight through the processor and into a pan with some gorgeous flavours to pimp them right up. Done.

Push the Brussel sprouts through the fine slicing attachment of a food processor, then fill the processor bowl with water and leave to one side.

Add a splash of olive oil and the butter to a large pan over a medium heat. Add the bacon, sage leaves and a pinch of salt and pepper and fry for 5 to 10 minutes, or until lovely and crispy. Quickly drain the sprouts and add them straight to the pan and turn the heat right up – it doesn't matter if they're still a bit wet, this will help them steam. Pop the lid on and fry for around 10 minutes, or until soft, adding a splash of water as you go, if needed.

Add the Worcestershire sauce, toss everything together then turn the heat off. Gun in the garlic – you really want that hum of raw garlic – then give it another good stir and serve straight away. Delicious!

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 102
    5%
  • Carbs 3.4g
    1%
  • Sugar 2.5g 3%
  • Fat 7.6g 11%
  • Saturates 3g 15%
  • Protein 3.6g 8%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus