Brussels Sprouts & Broccolini Stir-Fry
This chile-spiced veggie stir-fry makes a quick and healthy dinner. The addition of the superfood MCT oil turns this into keto-friendly, brain-boosting meal.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
MCT OIL: Medium-chain triglycerides (MCT) oil helps encourage the body to make ketone bodies, compounds that can be used as fuel by the body – and perhaps most interestingly – by the brain. Ketones are a hot topic these days and have been shown to improve recall in patients with Alzheimer’s disease and mild cognitive impairment, although more research is needed. In fact, a 2016 review found that Alzheimer’s patients may be better able to use ketones than glucose for brain fuel, leading scientists to posit the therapeutic benefits of ketosis for delaying or correcting brain fuel supply, especially in those with declining functions. Use MCT oil in place of oil in any uncooked or low-temperature recipe. Try adding to mashed avocado and use as a sandwich spread, use in vinaigrettes, stir into almond butter or toss with steamed vegetables. In our recipe, we use it to make a chile oil that’s drizzled over a veggie-packed stir-fry.
- ¼ cup medium-chain triglyceride oil (aka MCT oil) (Try: Tattle Organic MCT Oil Powder)
- 2 tsp red chile paste (such as sambal oelek)
- ¼ cup chopped fresh cilantro 2 tbsp minced ginger, divided
- 2 tbsp olive oil
- 1½ lb Brussels sprouts, trimmed and thinly sliced
- 1 small yellow onion, thinly sliced
- 4 cloves garlic, minced
- 1 cup sliced shiitake mushrooms
- 1 red bell pepper, sliced
- 1 small bunch broccolini, lower stems removed, halved lengthwise
- 2 tbsp reduced-sodium tamari or soy sauce
- 2 tsp rice vinegar
- 2 tsp raw honey
- 1 tbsp black sesame seeds, cooked brown rice or rice noodles, optional
- Prepare MCT-chile oil: In a small bowl, whisk MCT oil, chile paste, cilantro and 1 tbsp ginger. Set aside.
- In a large skillet on medium-high, heat olive oil. Add Brussels sprouts, onion, garlic and remaining 1 tbsp ginger and cook for 2 minutes, stirring constantly.
- Add mushrooms, bell pepper, broccolini, tamari, vinegar and honey and cook for 5 minutes, until vegetables are tender. Sprinkle with seeds and stir to mix.
- Remove from heat and drizzle with MCT-chile oil; toss to mix well. Serve with brown rice or noodles (if using).
- Serving Size 1/4 of recipe
- Calories 319
- Carbohydrate Content 27 g
- Cholesterol Content 1 mg
- Fat Content 23 g
- Fiber Content 8 g
- Protein Content 9 g
- Saturated Fat Content 15 g
- Sodium Content 431 mg
- Sugar Content 10 g
- Monounsaturated Fat Content 6 g
- Polyunsaturated Fat Content 2 g