Tuesday, April 30, 2013

Roasted Brussels Sprouts

Brussels sprouts are part of the cruciferous vegetable family (along with cabbages, broccoli, kale, cauliflower).
These vegetables pack extra benefits as they are a great source of glucosinolates (phytonutrients with cancer-preventing properties). 1 cup provides over 100% of your daily Vitamin C and a healthy dose of fiber.

The frozen varieties are a great choice if the fresh ones are out of season or over your budget. Just avoid the ones served in a butter sauce!

Before you boil…
Boiling vegetables leaches many of the vitamins and minerals into the water, which is often drained off. Instead roast or steam your Brussels sprouts to retain all of the nutrients. Your taste buds will thank you too!

Brussel sprouts can be cooked with a variety of flavors and ingredients. They go wonderfully with nuts, fruits, onions, and cheeses. Or keep it simple- a drizzle of olive oil, fresh herbs and garlic, and some salt/pepper.

The feature of this meal was the roasted Brussels. I served them with a tofu stuffed portabella mushroom and some wild rice for a healthy vegetarian meal…a balanced and satisfying
meal full of fiber, protein, and calcium.

Roasted Brussels Sprouts
Serves 4

1 pound of fresh Brussel sprouts.
2 Tbsp olive oil
2 Tbsp lemon juice
Salt and pepper
¼ cup Raisins or Craisins
½ sweet onion, thinly sliced

1. Preheat oven to 375 degrees
2. Trim ends from Brussel sprouts and cut in half (length-wise)
3. Toss all ingredients together in a large bowl and transfer to a baking sheet.
4. Bake for 45-60 minutes until soft and golden on the edges.

Nutrition facts: 1 cup
130 calories, 6 g fat (1 g saturated), 19 g carbohydrates, 5 g fiber, 4 g protein

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