Brussel Sprouts: 3 Ways for a Heart Healthy Side

9-30-roasted-bruseelsRoasted Brussel Sprouts

Ingredients

  • 1 1/2 pounds Brussels sprouts, ends trimmed and yellow leaves removed
  • 3 tablespoons olive
  • oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper

Instructions

  • Preheat oven to 400 degrees F (205 degrees C).
  • Place trimmed Brussels sprouts, olive oil, kosher salt, and pepper in a large resealable plastic bag. Seal tightly, and shake to coat.
  • Pour sprouts onto a baking sheet, and place on center oven rack.
  • Roast for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning.
  • Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done.
  • Adjust seasoning with kosher salt, if necessary.
  • Serve immediately.

Per serving: 100 calories, 195% of vitamin K, 125% of vitamin C, and 10% or more of vitamin A,


Brussels Sprout Slaw With Apples, Currants, and Walnuts

Ingredients

Dressing

  • 2 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tbsp honey
  • 1 tsp Dijon mustard
  • ½ tsp salt
  • freshly ground pepper

Slaw

  • 1½ lbs Brussels sprouts, cleaned and shredded or thinly sliced
  • 1 large apple, thinly sliced
  • ¼ cup currants
  • ¼ cup chopped walnuts, toasted

Instructions

  • First, make the dressing: In a small bowl, whisk together olive oil, lemon juice, honey, mustard, and salt and pepper.
  • In a large bowl, combine Brussels sprouts, apple, currants, and walnuts. Add salad dressing and toss thoroughly. Refrigerate 1-2 hours before serving.

Per serving: 156 calories, 5 g protein, 20 g carbohydrate, 8 g fat, 6 g fiber, 9 g sugar, 232 mg sodium. Calories from fat: 46%


Crispy Roasted Brussels Sprouts With Bacon

Ingredients

  • 1½ lbs Brussels sprouts, trimmed and halved
  • 2 tbsp olive oil
  • ¼ tsp salt
  • freshly ground pepper
  • 2 tbsp cooked, crumbled bacon (about 2 strips)
  • 1 tbsp balsamic syrup
  • 2 tbsp finely grated Parmesan cheese


Directions

  • Preheat oven to 450°F.
  • In a large bowl, toss Brussels sprouts, oil, and salt and pepper.
  • Spread mixture in a single layer on an 11×17-inch baking sheet.
  • Place pan in the upper half of the oven, and stir sprouts once after 15 minutes.
  • Continue roasting until Brussels sprouts are brown and tender, about 25-30 minutes total.
  • Transfer Brussels sprouts to serving dish.
  • Combine with bacon, drizzle with balsamic syrup, and garnish with cheese.
  • Serve immediately.

Per serving: 118 calories, 5 g protein, 12 g carbohydrate, 6 g fat (1 g saturated fat), 1 mg cholesterol, 4 g fiber, 5 g sugar, 231 mg sodium. Calories from fat: 47%

Enjoy!


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2 thoughts on “Brussel Sprouts: 3 Ways for a Heart Healthy Side

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