Recipe : Brussel Sprouts
Written by Alessa Pomerantz | Reviewed by Adiana Castro, MS, RDN, CDN, CLT
Looking for the perfect side dish, something nutritious, in season and full of flavor? Well, your February “go-to” vegetable is Brussels sprouts. Brussels sprouts are a cruciferous vegetable, so they are loaded with omega-3s, fiber as well as vitamins K, A, and C. These vitamins provide the antioxidant support your body needs to get rid of toxins. Because of this, they are a great for fighting against inflammation. Brussels Sprouts also help to lower cholesterol and therefore are great for heart health. Try these recipes and you will get all the added benefits of this February vegetable!
Roasted Brussels Sprouts With Garlic
1 pint brussels sprouts (about a pound)
4 to 6 tablespoons extra virgin olive oil, to coat bottom of pan
5 cloves garlic, peeled
Salt and pepper to taste
1 tablespoon balsamic vinegar
- Heat oven to 400 degrees. Trim bottom of brussels sprouts, and slice each in half top to bottom. Heat oil in cast-iron pan over medium-high heat until it shimmers; put sprouts cut side down in one layer in pan. Put in garlic, and sprinkle with salt and pepper.
- Cook, undisturbed, until sprouts begin to brown on bottom, and transfer to oven. Roast, shaking pan every 5 minutes, until sprouts are quite brown and tender, about 10 t 20 minutes.
- Taste, and add more salt and pepper if necessary. Stir in balsamic vinegar, and serve hot or warm.
Maple-Glazed Chicken With Apple-Brussels Sprout Slaw
Yield: 4 servings (serving size: 2 cutlets and about 3/4 cup slaw)
8 (2-ounce) chicken cutlets
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons olive oil, divided
3 tablespoons red wine vinegar, divided
2 tablespoons maple syrup
8 ounces Brussels sprouts
1/4 cup dried currants
1 medium Fuji or Gala apple, cut1/8-inch-thick slices
- eat a large skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add 1 tablespoon oil to pan; swirl to coat. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm. Add 2 tablespoons vinegar and syrup to pan; bring to a boil. Cook 1 minute or until reduced to 3 tablespoons. Return chicken to pan; turn to coat with glaze.
- Cut Brussels sprouts in half lengthwise; thinly slice crosswise. Place remaining 1 tablespoon oil, 1 tablespoon vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl; stir well with a whisk.
- Add Brussels sprouts, currants, and apple; toss to combine. Serve slaw with chicken.
Wild Rice Pilaf with Sweet Potatoes & Brussels Sprouts
6 main-dish (1 1/2 cups) or 12 side-dish (3/4 cup) servings
4 tablespoons extra-virgin olive oil, divided
1 medium onion, chopped
1 medium red or yellow bell pepper, chopped
2 cups sliced mushrooms (8 ounces)
1 tablespoon minced garlic
1/2 teaspoon salt plus a pinch, divided
1/2 teaspoon freshly ground pepper plus a pinch, divided
1/2 cup Madeira, preferably medium dry, or sherry
2 tablespoons tomato paste
1 1/2 cups wild rice (about 10 ounces)
1 14-ounce can diced tomatoes, preferably fire-roasted
2 cups mushroom or vegetable broth
1 1/2 cups water
1/4 teaspoon crumbled saffron
2 cups halved Brussels sprouts
1 small sweet potato, peeled and cut into 1-inch cubes
- Heat 2 tablespoons oil in a large ovenproof skillet over medium heat. Add onion, bell pepper, mushrooms, garlic and 1/4 teaspoon each salt and pepper; cook, stirring occasionally, until the mushroom liquid has evaporated, 10 to 12 minutes. Whisk Madeira (or sherry) and tomato paste in a small bowl; add to the skillet. Cook, stirring, until the liquid turns syrupy and is almost absorbed, about 2 minutes. Add wild rice, tomatoes, broth, water, saffron and 1/4 teaspoon each salt and pepper.
- Bring to a boil over medium-high heat. Reduce heat, cover and simmer for 40 minutes. Uncover and simmer until the rice is tender and most of the grains are “popped,” 20 to 30 minutes more. Meanwhile, preheat oven to 400°F.
- Toss Brussels sprouts and sweet potato with the remaining 2 tablespoons oil and a pinch each of salt and pepper. Spread the vegetables in a single layer on a rimmed baking sheet. Roast, stirring once halfway through, until tender and browned in spots, 18 to 20 minutes. Reduce oven temperature to 350°. When the rice is done, arrange the roasted vegetables decoratively on top of it.
- Transfer the skillet to the oven to heat through before serving, 5 to 10 minutes.