Brussels Sprouts Caesar

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Brussels Sprouts mania is in full force. The vegetable of the minute is delicious roasted (see roasted Brussels Sprouts recipe on this site) and also adds a twist to an old favorite, Caesar Salad. If you like the Brussels Sprouts more tender, you can cook them in a little water first then sauté them in the olive oil. You just want to make sure to get some char on the leaves. The dressing is a safe (no raw egg yolks) alternative to traditional Caesar dressing. The anchovies are optional but really add a depth of flavor if you are game. You can chop them super fine so you don’t even know they are in there. You could also use anchovy paste if you like. If you are a fan of garlic, you could add crushed garlic to the dressing.

Serves 4
Serving size: approximately 1 cup
Prep Time: 15 minutes
Total time: 15 minutes

Ingredients:

  • 1 pound Brussels Sprouts, shaved (you can sometimes find them already cut for you, if not cut each sprout into thin slices)
  • 1 tablespoon olive oil
  • 2 tablespoons Parmesan cheese, shredded

Dressing:

  • 1 teaspoon dijon mustard
  • 1 tablespoon olive oil mayonnaise
  • 1 teaspoon Worcestershire sauce
  • 1 tablespoon lemon juice (preferably fresh squeezed)
  • 2 anchovy filets, finely chopped (optional)
  • 1 tablespoon olive oil

 

Directions:

  1. Heat 1 tablespoon olive oil in a large skillet or stir fry pan.
  2. Add the shaved Brussels Sprouts and cook for 7-15 minutes depending on how crunchy you like your sprouts. Make sure to get some char on the leaves.
  3. Transfer the Brussels Sprouts from the pan to a large bowl. Allow to cool while you make the dressing.
  4. To make the dressing, add the dijon mustard, mayonnaise, Worcestershire sauce, lemon juice, and anchovies (if you are using) to a medium bowl and mix well.
  5. Whisk in the tablespoon of olive oil to complete the dressing.
  6. Add the dressing to the warm Brussels Sprouts and combine.
  7. Divide the salad into 4 servings.
  8. Sprinkle each serving with a good pinch of Parmesan cheese.

Nutrition Information per Serving:(includes optional anchovies)

  • Serving Size: 1 cup
  • Vegetables: 1 cup
  • Fruits: 0 cups
  • Calories: 220 calories
  • Carbohydrates: 6 grams
  • Fiber: 0 grams
  • Protein: 6 grams
  • Fat: 20 grams
  • Sodium: 540 mg

 

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3 comments on “Brussels Sprouts Caesar

  1. Patricia on

    I have Candida, so I’m really watching the carbs. There are 11 grams of carbs in one cup of this recipe. I’m wondering what is making the carb count so high. Is it the mayo? Maybe there is a substitute. Thanks.

    Reply
    • Med Way on

      Thanks for your question, Patricia! The carbs in this recipe are largely coming from the Brussel Sprouts themselves, though the parmesan cheese also has some carbs. Nonetheless, not all carbs are created equal, in that some are of higher nutritional value (i.e. vegetables, fruits, beans and legumes, and whole grains) and others (refined grains and added sugar) are of lower nutritional value. Minimally processed carbohydrates like vegetables, fruits, beans and legumes, and whole grains are an important part of eating the Med Way. Go Med and eat well by using the carb choice continuum to guide your selections.

      Reply

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