When you think of Brussels sprouts, do you flash back to the soggy, flavorless side dish that your parents made you finish before dessert? Fear not — Brussels sprouts are back on the culinary map with a new look. Roasted, seasoned and paired with complementary ingredients, this hearty vegetable is now a staple on most restaurant menus.
Brussels sprouts top the charts as an excellent source of dietary fiber and vitamins C and K. They also include smaller amounts of beneficial nutrients such as folate, manganese, vitamins B1 and B6, phosphorus and omega-3 fatty acids.
Here are two ways to enjoy this cruciferous side from Sharp dietitians.
Lindsay Yau, registered dietitian and wellness education specialist with Sharp Rees-Stealy Medical Centers
Roasted Sweet Potatoes, Carrots and Brussels Sprouts
Add chicken sausage or lean pork tenderloin to this dish for a tasty meal.
Yields 6 servings
1/4 cup extra-virgin olive oil (or substitute avocado oil)
6 medium carrots (about 1 1/2 pounds), cut into 1 1/2-inch-thick circles
1 1/2 cups Brussels sprouts, trimmed and halved
2 cups sweet potatoes (about 2 pounds), cut into 1 1/2-inch-thick slices
1 tablespoon dried oregano
1 tablespoon dried rosemary
1 teaspoon dried thyme
1 teaspoon dried basil
1/4 teaspoon sea salt
1 teaspoon freshly ground black pepper
Heat oven to 400° F. Grease an 11-inch-by-17-inch baking sheet with extra-virgin olive oil or use a silicon mat to prevent sticking. Place sliced vegetables on sheet and add the dried herbs, salt and pepper. Toss well, evenly coating all vegetables. Add more oil if the vegetables seem dry.
Spread the vegetables evenly on the baking sheet. Place on middle rack in oven and bake for 35 to 40 minutes or until soft, but not mushy.
Recipe adapted from the Food Network.
Alex Zawilski, registered dietitian with Sharp Chula Vista Medical Center
Balsamic Roasted Brussels Sprouts With Grapes and Figs
Pair with roasted chicken or a lean steak for a decadent dinner.
Yields 6 servings
1 tablespoon extra-virgin olive oil
2 cups Brussels sprouts, trimmed and halved
1 cup red seedless grapes
8 fresh figs, halved
6 sprigs of thyme, de-stemmed and chopped
Salt and pepper, to taste
1 tablespoon balsamic vinegar
1/4 cup pecans, chopped
Heat oven to 400° F. Line a baking sheet with parchment paper. Place Brussels sprouts, grapes and figs on the sheet, and toss with olive oil. Sprinkle with thyme leaves, salt and pepper.
Roast for 30 to 35 minutes, turning the pan halfway to roast evenly. Once the Brussels sprouts are caramelized, and the grapes and figs are slightly shriveled, remove from the oven, and coat with balsamic vinegar. Top with the pecans and serve warm.
Recipe adapted from Abbey’s Kitchen.