This sesame ginger pan-seared Brussels sprouts recipe offers a delicious and healthy side dish, perfect for any meal. You’ll love how quickly you can transform a simple vegetable into a flavorful experience, making healthy eating both easy and enjoyable.
Key Ingredients & Substitutions
- Brussels Sprouts: Fresh are best, but frozen can work in a pinch (thaw first).
- Soy Sauce: Use tamari for a gluten-free option.
- Sesame Oil: Toasted sesame oil adds a richer flavor.
- Fresh Ginger: Ground ginger can be substituted in a smaller amount (about 1/2 teaspoon for 1 tablespoon fresh).
- Garlic: Garlic powder can be used if fresh is unavailable.
Ingredients
- 1.5 lbs Brussels sprouts, trimmed and halved
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon fresh ginger, grated
- 2 cloves garlic, minced
- 1 teaspoon maple syrup or honey (optional, for a touch of sweetness)
- Sesame seeds for garnish (optional)
- Red pepper flakes for garnish (optional)
How Much Time Will You Need?
- Total Time: 20 minutes
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Servings: 4
- Calories per Serving: Approximately 160
- Tools Needed: Large skillet, cutting board, chef’s knife, mixing bowl, whisk.
Step-by-Step Instructions
1. Prepare the Brussels Sprouts
First, trim the ends of your Brussels sprouts and cut them in half. If any outer leaves are loose or discolored, peel them away. This ensures your healthy Brussels sprout recipe starts fresh.
2. Make the Sesame Ginger Sauce
In a small bowl, whisk together the soy sauce, sesame oil, grated ginger, minced garlic, and maple syrup (if using). This flavorful sauce will coat your Brussels sprouts beautifully. Set it aside for now.
3. Pan-Sear the Brussels Sprouts
Heat the olive oil in a large skillet over medium-high heat. Once hot, add the halved Brussels sprouts cut-side down in a single layer. Let them cook undisturbed for 5-7 minutes, until they are beautifully browned and slightly crispy.
4. Finish Cooking and Sauce
Stir the Brussels sprouts, then pour the prepared sesame ginger sauce over them. Continue to cook for another 3-5 minutes, tossing occasionally, until the sprouts are tender-crisp and the sauce has thickened slightly. Don’t overcook them; you want a nice texture.
5. Garnish and Serve
Remove the skillet from the heat. If desired, sprinkle with sesame seeds and red pepper flakes for an extra crunch and a hint of heat. Serve your delicious and healthy Brussels sprout recipe immediately.
Variation Ideas
- Add a squeeze of fresh lime juice at the end for brightness.
- Toss with chopped cashews or peanuts for added crunch.
- Include sliced bell peppers or carrots for more color and vegetables.
Storage Instructions
Store leftover sesame ginger pan-seared Brussels sprouts in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm them in a skillet over medium heat until heated through, or microwave them briefly. Avoid overcooking during reheating to maintain their texture.
Frequently Asked Questions (FAQ)
Can I use frozen Brussels sprouts for this recipe?
Yes, you can. Thaw them completely and pat them dry before cooking to prevent excess moisture.
How do I get my Brussels sprouts crispy?
Ensure your skillet is hot and don’t overcrowd the pan. Cook them cut-side down without disturbing for the first few minutes.
What can I serve with these Brussels sprouts?
They pair wonderfully with grilled chicken, fish, or a simple grain like quinoa or rice.
Are these Brussels sprouts good for meal prepping?
Absolutely! They hold up well and make a great addition to your healthy meal prep for the week.
Can I make this recipe less spicy?
Simply omit the red pepper flakes if you prefer a milder flavor profile.
Is this a gluten-free healthy Brussels sprout recipe?
Use tamari instead of soy sauce to make this recipe completely gluten-free.
