Coles de Bruselas al Ajillo

Coles de Bruselas al Ajillo is a flavorful Spanish side dish featuring Brussels sprouts sautéed in garlic and olive oil, creating a deliciously healthy accompaniment to any meal. This vibrant dish balances the earthy notes of Brussels sprouts with the aromatic kick of garlic, making it both nutritious and satisfying.

Ingredients

• Brussels sprouts - 300 grams
• Garlic - 4 cloves
• Olive oil - 3 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Red pepper flakes - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Trim the ends of the Brussels sprouts and remove any yellow or damaged leaves. Cut them in half lengthwise.
2. Peel and thinly slice the garlic cloves.
3. In a large skillet, heat the olive oil over medium heat. Add the sliced garlic and sauté for 1-2 minutes until fragrant but not browned.
4. Add the halved Brussels sprouts to the skillet, cut side down. Sprinkle with salt, black pepper, and red pepper flakes.
5. Sauté the Brussels sprouts for about 8-10 minutes, stirring occasionally, until they are golden brown and tender.
6. Remove from heat and stir in the chopped parsley. Adjust seasoning if necessary before serving.

Nutrition

• Calories: 150
• Protein: 4 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 360 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.1 L

Health Benefits

• Rich in vitamins C and K, supporting immune health and bone density.
• High in fiber, promoting digestive health and aiding weight management.

Tags