Mediterranean Sauté
Timothy Hennessy, RHN, RNCP
2 tsp (10 mL) extra-virgin olive oil
2 medium cooking onions, peeled, halved, thinly sliced
1 tsp (5 mL) each fresh oregano and thyme, minced
Sea salt and pepper, to taste
2 cups (500 mL) Brussels sprouts, washed, bases sliced off, heads quartered lengthwise
2 cups (500 mL) Swiss chard leaves and stems, washed, chopped
1/4 cup (60 mL) capers, rinsed, drained
1/2 cup (125 mL) kalamata olives, sliced, pitted
1 clove garlic, peeled, minced
1 Tbsp (15 mL) balsamic vinegar
1/2 cup (125 mL) pine nuts, toasted
Heat oil in medium saucepan over medium heat. Add onions, thyme, and oregano. Season to taste, toss well, and sauté to 10 minutes until lightly coloured.
While onions cook, steam Brussels sprouts for 5 minutes. Add chard leaves and stems; steam 2 to 3 minutes.
Add steamed vegetables, capers, olives, and garlic to pan with onions. Cook 2 to 3 minutes. Add vinegar, stir, and serve, topped with pine nuts.
Serves 4 as a side dish.
Each serving contains: 190 calories; 4.25 g protein; 6.95 g total fat (0.9 g sat. fat, 0 g trans fat); 16.25 g carbohydrates; 5.25 g fibre; 368 mg sodium
source: "Brussels Sprouts", alive #338, December 2010
