Hi, there! Thanks for checking in with Flawed yet Functional today! It seems like forever since I shared a recipe with you! I’ve been learning so much about being a healthy diabetic this summer that I’ve just had to share my travel tips and mom tricks instead of food! Today, I’m jumping back into the healthy recipe ring with this simple sautéed Brussels sprouts recipe. It’s quick. It’s easy. Make a healthy vegetable side dish for your dinner tonight!
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Quick Vegetable Sides for Summertime Win
It’s still August, and while I know school has started in some places here in West Michigan, we are still in the throws of sun, sand, and water! Summer dinners at my house have taken a turn for the very simple the past few months. Truly, I mean really, really simple: grilled meat with one or two veggies cooked in a skillet on the stove.
It’s hot here in West Michigan! We choose not to turn our air conditioning on in the summer, so cooking dinner can be a sweaty affair. The best solution to cooking dinner without air conditioning is to use the grill as much as possible to keep that heat outside! Also since it’s so hot, I try to keep my vegetable sides quick to make. The less time the stove or oven is on, the better!
My friend, Bethany, was kind enough to share with me her recipe for pan sautéed Brussels sprouts that is made in a cast iron pan. It’s so easy and so versatile, you are going to love it! I’ve found this summer that if I don’t cook the veggies on the grill, a cast-iron skillet on the stove is the next best thing. Frozen beans or these pan-fried Brussels sprouts cook up in under 15 minutes adding minimal heat to the house. Let’s dive into the process…it’s so easy, but I want to lay it all out for you in case you are at all hesitant!
How to Cook Sautéed Brussels Sprouts in a Cast Iron Pan
Heat the Pan
As with any recipe, properly warming up the pan is essential. In this recipe, you are aiming for a crispy cut side of the Brussels sprout with a contrasting soft rounded side. This delightful texture is only possible if you let the pan get hot before putting in the oil and vegetables.
A gas stove is my personal favorite for any type of cooking, but if you’ve got electric, no worries. Place the cast iron pan on the burner and turn the heat to medium. Now, be patient. Just let the pan sit and warm up. On a gas stove, I let the pan warm for 30-45 seconds before continuing. However, I have power burners on my stove, so you may need more time than this. If you are using an electric stove, you may need to wait several minutes for the burner to warm up.
Next, I put my hand hovering over the bottom of the pan. I want to feel the heat radiating from the pan. If it feels like there’s only heat coming up from the sides of the pan, the pan is still cold so let it warm up more.
Once the pan feels warm, put the oil or fat in the pan. If the pan is warm, the oil will slip easily around the pan. If the oil moves lazily around the pan, it is still too cold. Let the pan warm up for a bit before continuing.
Cook Without Flipping
With your pan hot and oil in the pan, you are ready to put the Brussels sprouts in the pan! Place the sprouts in circles with the cut side down covering the whole surface of the cast iron pan. While it may seem tedious, it really will only take a minute or two to spread out the sprouts.
Once all the sprouts are neatly arranged, cover with a lid and set a timer for 6 minutes.
Don’t touch them until the timer goes off! Crispy edges come from not moving the sprouts, so resist the urge to stir!
Stir and Add Seasoning at the End
After 6 minutes have passed, remove the lid and sprinkle the sprouts with salt, pepper (omit for AIP), and garlic powder. Now stir to spread the seasoning to all the Brussels sprouts. Continue cooking, uncovered, until your desired of tenderness is achieved.
To test for desired doneness, either poke a sprout with a fork or stick your instant-read thermometer in it. When using a fork, I like the sprout to need a gentle push to get the fork in. For the thermometer method, I like an internal temperature of 200°. Experiment with different softness/temperatures to find the level of doneness you like!
Vegetable Sides Don’t Need to Be Fussy
Wasn’t that easy? I know it seems too simple, but cooking vegetables really doesn’t have to be hard! Try this pan sautéed method with asparagus, broccoli, green beans, beets, or cauliflower. The sky’s the limit! Like roasting, sautéing vegetables in a cast iron pan is easy and delicious!
(Want an even easier vegetable side? Try these tasty green beans!)
Don’t over-think cooking vegetables. Master one method, like this pan sautéed Brussels sprouts, then try it out on other vegetables. Once you feel confident sautéeing vegetables, then move on to another method of cooking. (I recommend roasting next, but wait for cooler weather!)
So there you have it! Sautéed Brussels sprouts in a cast iron pan is a quick, tasty side dish for a hot summer night. When you are looking to minimize the time your cooking appliances are turned on, look to this easy pan sautéed Brussels sprouts recipe! Good tasting vegetables are well within your reach. Keep experimenting and trying until you discover your rhythm in cooking. Good luck and eat well!
Crisp and Tender Sautéed Brussels Sprouts
Fast and delicious vegetable sides are possible! Try these tasty Brussels sprouts that are quickly sautéed in a cast iron skillet to give a crispy cut side and tender opposite side! Yum!
- 1 lb. Brussels sprouts trimmed, halved
- 1 Tbsp. olive oil
- 1/2 tsp. sea salt
- 1/4 tsp. fresh ground pepper omit for AIP
- 1/4 tsp. garlic powder
Prepare the Brussels sprouts by trimming off the stem and slicing in half. Discard any brown or wilted leaves but keep any fresh green ones that fall off. Place in a small bowl.
Heat a medium cast iron skillet over medium heat. When the skillet is hot, add olive oil and tilt the pan to spread the oil around.
Place Brussels sprouts in concentric circles with the cut side down on the skillet. Cover with a lid and cook for 6 minutes.
Remove lid, sprinkle with sea salt, pepper (omit for AIP), and garlic powder. Continue cooking, uncovered until the desired level of tenderness. I like a little chew in my veggies, so I cook to an internal temperature of 200° or a gentle push to insert a fork in the sprouts.
A 1 cup serving of Sautéed Brussels Sprouts contains 8 grams of total carbohydrate and 3 grams of fiber for a net carb load of 5 grams.