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One-Pan Pepper Jack Brussels Sprouts

By Jason Fung, MD

One-Pan Pepper Jack Brussels Sprouts

This one-pan side dish begins with blanched Brussels sprouts and finishes with a pepper jack and cream cheese sauce that has just the right balance of heat. A sprinkling of sundried tomato adds a gentle sweetness without being overpowering. Recipe from ruled.me
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Side Dishes
Cuisine American
Servings 6
Calories 233 kcal

Ingredients
  

  • 1 lb brussels sprouts halved
  • 1 tbsp coconut oil
  • 1 tbsp garlic minced
  • 1/2 cup sour cream
  • 1/4 cup heavy whipping cream
  • 1 1/2 cup pepper jack cheese shredded
  • 1 tbsp sun-dried tomatoes chopped

Instructions
 

  • Clean Brussels sprouts, slice into halves, and place in a large skillet that you have a fitting lid for.
  • Pour in enough water to just submerge the sprouts, then cover the skillet with a lid and bring the water to a simmer. Simmer for five to seven minutes.
  • Remove the skillet from the heat and strain the sprouts. Rinse under very cold water to stop the cooking process and set aside.
  • In the same skillet, heat oil and garlic on medium low heat until fragrant.
  • Add sour cream and heavy whipping cream then turn the heat to medium. Slowly stir in pepper jack cheese.
  • Once the sauce thickens, add Brussels sprouts and stir gently to coat.
  • Bring the mixture back to a light simmer and cover with the lid. Continue to cook for three to five minutes
  • Top with remaining cheese and sun-dried tomatoes and broil, or cook, with the lid on until cheese is melted and bubbly. Serve hot!

Nutrition

Nutrition Facts
One-Pan Pepper Jack Brussels Sprouts
Amount per Serving
Calories
233
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
12
g
75
%
Cholesterol
 
49
mg
16
%
Sodium
 
192
mg
8
%
Potassium
 
380
mg
11
%
Carbohydrates
 
9
g
3
%
Fiber
 
3
g
13
%
Sugar
 
3
g
3
%
Protein
 
10
g
20
%
Vitamin A
 
1052
IU
21
%
Vitamin C
 
65
mg
79
%
Calcium
 
272
mg
27
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword American, Side Dishes
Tried this recipe?Let us know how it was!
Jason Fung, MD

By Jason Fung, MD

Jason Fung, M.D., is a Toronto-based nephrologist (kidney specialist) and a world leading expert in intermittent fasting and low-carb diets.

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