Saturday, November 17, 2012

Brussel Sprouts (how to get everyone to eat them!)


For some reason, I know a lot of people that dislike Brussel Sprouts.  I personally love them. But in an effort to make them more accepted by others, I have found baking them with a little lite butter and bacon does wonders.  It adds so much yummy flavor and gets others to enjoy these little nutrient packed vegetables.  

In fact, one cup has a good amount of fiber, 3-4 grams, 195% of Vitamin K needs, 125% of your needs for vitamin C, and also is a good source of vitamin A, B6, Folate, Thiamin, Iron, Potassium, and Manganese, all while being low calorie!

Image from here

So, here is how to make Brussel Sprouts a hit on Thanksgiving!
Brussel Sprouts (with Bacon) 

Ingredients

  • 2  hickory-smoked bacon slices (try turkey bacon)
  • 4  large shallots, thinly sliced (can use a red onion if you don't have time to get shallots)
  • 2  pounds  Brussels sprouts, trimmed and halved
  • 1/2  cup  water or chicken stock 
  • 1/2  teaspoon salt, divided
  • 1/4  teaspoon  freshly ground black pepper
  • Cooking spray
  • 2 slices whole wheat bread, dried out (do it with your stuffing bread)
  • 3  tablespoons low fat butter (try blue bonnet or Brummel and Brown)
  • 1/3 cup finely shredded parmesan cheese

Directions

1. Preheat broiler.
2. Cook bacon in a large fry pan over medium heat until crisp. Remove bacon from pan, saving drippings.  Crumble bacon. Increase heat to medium-high. 
3. Add shallots/onions to drippings in pan; sauté for 2 minutes or until tender, stirring occasionally. Add Brussels sprouts and 1/2 cup water or stock; bring to a boil. 
4. Cover pan loosely, simmer 6 minutes or until Brussels sprouts are almost tender. Uncover and remove from heat. Sprinkle with 1/4 teaspoon salt and pepper; toss to combine. 
5. While brussel sprouts are simmering, place bread in a food processor, and process until finely ground. Melt butter in small pan over medium-high heat. Add breadcrumbs and remaining 1/4 teaspoon salt to pan; sauté for 2 minutes or until toasted, stirring frequently. 
6. Spoon Brussels sprouts mixture into a 2-quart broiler-safe glass or ceramic baking dish coated with cooking spray.  Top with crumbled bacon.
7. Sprinkle the breadcrumb mixture over Brussels sprouts mixture.  Top with shredded parmesan. 
8. Broil 3 minutes or until golden and thoroughly heated.

You can prepare brussel sprouts the day before, except for broiling them (step 8).  Give them a quick broil on Thanksgiving to heat thoroughly.  Yay for make-ahead dishes!


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

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