Brussels sprouts with shallots and lemon

Dietician's Tip

Buy fresh Brussels sprouts that are bright green and heavy for their size.


  • 3 teaspoons extra-virgin olive oil, divided
  • 3 shallots, thinly sliced (about 3 tablespoons)
  • 1/4 teaspoon salt, divided
  • 1 pound Brussels sprouts, trimmed and cut into quarters
  • 1/2 cup no-salt-added vegetable stock or broth
  • 1/4 teaspoon finely grated lemon zest
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon freshly ground black pepper


In a large, nonstick frying pan, heat 2 teaspoons of the olive oil over medium heat. Add the shallots and saute until soft and lightly golden, about 6 minutes. Stir in 1/8 teaspoon salt. Transfer to a bowl and set aside.

In the same frying pan, heat the remaining 1 teaspoon olive oil over medium heat. Add the Brussels sprouts and saute until they begin to brown, 3 to 4 minutes. Add the vegetable stock and bring to a simmer. Cook, uncovered, until the Brussels sprouts are tender, 5 to 6 minutes. Return the shallots to the pan. Stir in the lemon zest and juice, the 1/8 teaspoon salt, and the pepper. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 104
Total carbohydrate: 12 g
Cholesterol: 0 mg
Dietary fiber: 5 g
Monounsaturated fat: 2 g
Protein: 5 g
Saturated fat: 1 g
Serving size: About 1 1/4 cup
Sodium: 191 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 3

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Vegetables: 3

Last Updated Sep 8, 2017

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