Thursday, November 14, 2013

Perfect Brussels Sprouts

I didn’t grow up eating Brussels sprouts, but a few years ago someone made them for Thanksgiving, and since then I’ve been hooked. Though it may have a bad reputation, when prepared correctly, this in-season leafy vegetable is delicious and simple to prepare. Even better, Brussels sprouts are packed with fiber, antioxidants, and cancer-fighting properties.

What you need:

  • 1 pound Brussels sprouts
  • cooking spray
  • kosher salt and freshly cracked black pepper
What to do:

  • Preheat oven to 400 degrees. Trim the stems of the Brussels sprouts and cut in half.
  • Spray a heated skillet with cooking spray and sauté the sprouts for about 5 minutes. (Don’t worry about some of their leaves falling off; those will be especially tasty later.)
  • Spray a baking sheet with cooking spray and arrange the Brussels sprouts (and their fallen leaves) in a single layer. Season with salt and pepper. Bake for 45 minutes, stirring every once in a while. Those little fallen leaves will crisp up, and they are DELICIOUS! 
You can eat the entire batch for about 165 calories, or you can share with a friend for 83 calories, 4 grams of fat, 11 carbs, 4 grams of fiber, and 4 grams of protein.

Feel free to add your own spices and additions (cranberries/almonds and bacon/maple syrup are two of my favorite combos). Just know that when you add ingredients, you need to add them to your calorie intake as well.

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