Brussels Sprouts Are Back!!

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This week I picked up some fresh Lenoir County Brussels Sprouts, and they were surely deeeelicious!!! I admit, like many others, I used to be a Brussels sprouts hater, but once I discovered how many yummy ways there are to cook them, I have turned the corner and am now a Brussels sprouts lover!!

One of the last veggies to be harvested in early winter, Brussels sprouts bring the gardening year to a delicious close. They look like and taste much like a mini cabbage. They generally range from 1 to ½ inches in diameter. To cook and eat them, first wash each Brussels sprout and pat dry, removing any loose leaves. Then, trim the stem ends and make a shallow “X” in the sprouts; this allows the heat to penetrate more effectively and cook the veggies more evenly. Brussels sprouts should be cooked only for about 10 minutes until tender but still slightly crisp. Their color should remain intense; olive-drab sprouts have been overcooked. To check doneness, pierce the stem end with a fork―it should penetrate easily.

Low-Calorie Sprouts and Mushrooms with Cheese

Ingredients
2 tablespoons olive oil
2 cups halved Brussels sprouts (8 oz.)
2 cups sliced cremini mushrooms (4 oz.)
1 teaspoon minced garlic
1 teaspoon fresh thyme
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
2 tablespoons whole-wheat panko
1 tablespoon white wine vinegar
1/4 cup grated Parmesan cheese

Instructions

  1. Heat olive oil in a large skillet over high.
  2. Add Brussels sprouts (8 oz.); cook until browned, 3 to 4 minutes. Add sliced cremini mushrooms (4 oz.); cook until tender, 3 to 4 minutes.
  3. Stir in minced garlic, fresh thyme, kosher salt, and black pepper; cook 1 minute.
  4. Remove from heat. Stir in whole-wheat panko and white wine vinegar; top with grated Parmesan cheese.
  5. Serves 4, each serving contains; Calories 122, Fat 8 g, Protein 4 g, Carbohydrate 9 g,

Fiber 3 g, Sodium 229 mg, Sugars 2 g.

Crispy Balsamic Brussels Sprouts

Ingredients
1 lb. fresh Brussels sprouts
1.5 tbsp. olive oil
2.5 tbsp. balsamic vinegar, divided
2 cloves fresh garlic, minced
1/2 tsp. salt
1/4 tsp. freshly ground black pepper

Instructions

  1. Preheat oven to 450°F. Cover a baking sheet with aluminum foil and set aside.
  2. Rinse sprouts in cool water and then chop off the tough ends. Chop sprouts in half.
  3. Whisk together oil, half the balsamic vinegar, minced garlic, salt, and pepper. Drizzle it over the chopped sprouts and then toss to combine. Spread the sprouts out evenly over the baking sheet. Roast for 20-25 minutes or until the sprouts are tender-crisp.
  4. Drizzle with the remaining vinegar, and sprinkle with salt to taste.

Serves 4, each serving contains; Calories 105, Fat 5 g, Protein 4 g, Carbohydrate 13 g, Fiber 4 g, Sodium 326 mg, Sugars 4 g.

Brussels Sprouts and Roasted Salmon

Ingredients
14 large cloves garlic, divided
¼ cup extra-virgin olive oil
2 tablespoons finely chopped fresh oregano, divided
1 teaspoon salt, divided
¾ teaspoon freshly ground pepper, divided
6 cups Brussels sprouts, trimmed and sliced
¾ cup white wine, preferably Chardonnay
2 pounds wild-caught salmon fillet, skinned, cut into 6 portions
Lemon wedges

Instructions

  1. Preheat oven to 450°F.
  2. Mince 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, ½ teaspoon salt and ¼ teaspoon pepper. Halve the remaining garlic and toss with Brussels sprouts and 3 tablespoons of the seasoned oil in a large roasting pan. Roast, stirring once, for 15 minutes.
  3. Add wine to the remaining oil mixture. Remove the pan from oven, stir the vegetables and place salmon on top. Drizzle with the wine mixture. Sprinkle with the remaining 1 tablespoon oregano and ½ teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 10 minutes more. Serve with lemon wedges.

 Serves 6, each serving contains; Calories 334, Fat 15 g, Protein 33 g, Carbohydrate 10 g,

Fiber 3 g, Sodium 485 mg, Sugars 2 g.

Brussels Sprouts with Fall Vegetables

Ingredients
1 tablespoon olive oil
1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
1 teaspoon kosher salt, divided
1/2 teaspoon black pepper
4 slices thick-cut bacon, chopped
3 cups Brussels sprouts, trimmed and quartered (about 3/4 pound)
1 medium sweet potato, peeled and cut into 1/2 inch cubes (about 8 ounces)
1 medium onion, chopped
2 Granny Smith apples, peeled, cored and cut into 3/4 inch cubes
4 cloves garlic, minced (about 2 teaspoons)
2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried thyme
1 teaspoon ground cinnamon
1 cup reduced-sodium chicken broth, divided

Instructions

  1. Heat the olive oil in a large, nonstick or cast iron skillet over medium-high heat, until hot and shimmering. Add the chicken, 1/2 teaspoon kosher salt, and black pepper. Cook until lightly browned and cooked through, about 5 minutes. Transfer to plate lined with paper towels.
  2. Reduce skillet heat to medium-low heat. Add the chopped bacon and cook until crisp and brown and the fat has rendered, about 8 minutes. With a slotted spoon, transfer the bacon to a paper towel-lined plate (I simply laid another paper towel on top of the plate with the chicken, then stacked the bacon on that). Discard all but 1 1/2 tablespoons bacon fat from the pan.
  3. Increase skillet heat back to medium-high heat. Add Brussels sprouts, sweet potato, onion, and remaining 1/2 teaspoon salt. Cook, stirring occasionally, until crisp-tender and the onions are beginning to look translucent, about 10 minutes.
  4. Stir in the apples, garlic, thyme, and cinnamon. Cook 30 seconds, then pour in 1/2 cup of the broth. Bring to a boil and cook until evaporated, about 2 minutes. Add the reserved chicken and remaining 1/2 cup broth. Cook until heated through, about 2 minutes. Stir in reserved bacon and serve warm.

Serves 4, each serving contains; Calories 319, Fat 11 g, Carbohydrate 26 g, Fiber 7 g, Sodium 708 mg.

Shredded Ginger Brussels Sprouts

Ingredients
1 pound fresh Brussels sprouts (about 5-1/2 cups)
1 tablespoon olive oil
1 small onion, finely chopped
1 tablespoon minced fresh gingerroot
1 garlic clove, minced
1/2 teaspoon salt
2 tablespoons water
1/4 teaspoon pepper

Instructions

  1. Trim Brussels sprouts. Cut sprouts lengthwise in half; cut crosswise into thin slices.
  2. Place a large skillet over medium-high heat. Add Brussels sprouts; cook and stir until sprouts begin to brown lightly, 2-3 minutes. Add oil and toss to coat. Stir in onion, ginger, garlic, and salt. Add water; reduce heat to medium and cook, covered, until vegetables are tender, 1-2 minutes. Stir in pepper.

Serves 6, each serving contains; Calories 56, Fat 2 g, Protein 2 g, Carbohydrate 8 g, Fiber 3 g, Sodium 214 mg, Sugars 2 g.