If you would have told me as a child that brussel sprouts were on the menu for dinner I would have run kicking and screaming. There was nothing about this green vegetable that resembled a brain to me that I found appealing. Perhaps my family just didn’t really try different ways to make it that might taste better, but regardless, it wasn’t until this year that I gave them a go again and loved them! It truly is a vegetable that I look forward to eating when it is part of my meal prep. If you aren’t a huge fan of the sprouts, but want to find a way to make them taste good so you can put them into your diet, try the one I have used below.
The ingredients that I used are the following:
– organic chopped/minced garlic
– balsamic capers
– fresh whole brussel sprouts
– Italian seasonings
– Walden Farms garlic & herb marinade
Using fresh brussel sprouts is the best way to make this recipe. I really don’t like to make frozen vegetables and usually go for fresh from a local farmers market or the organic produce section of my grocery store. Brussel sprouts look like mini cabbages. They contain good amounts of vitamin A, vitamin C, folic acid and dietary fibre. It’s best to grill them and not boil since you lose a good a mount of nutritional value by boiling.
1 cup of brussel sprouts is roughly 30 calories, 8 grams of fiber and 3 grams of protein.
In a medium heated non-stick pan I will lightly spray a organic extra virgin olive oil to coat the pan. This also helps to keep the brussel sprouts from being super dry and flaky. I then add a spoonful of organic minced garlic. I personally love garlic so I don’t mind adding more when I want, but add to your preferred taste. I let that simmer for a bit while I wash and rinse my brussel sprouts.
I toss in the brussel sprouts and make sure they begin to grill and then I slowly add in some of the Walden Farm Garlic & Herb marinade (though it is called pasta sauce), it is great for vegetables. It has tons of great herbs in it with a nice mix of flavors. This helps to keep the sprouts nice and moist. I use about 1/4 of a cup for this part.
After that sits for a bit I add some Italian Seasonings sprinkling to cover the tops of the sprouts and then a spoonful of capers for a nice bite. I have just started to use capers in my recipes and I love them!
Once all these ingredients are in the pan simmering I will cover it and leave it on a medium flame to just cook. Every few minutes I will mix the sprouts around to make sure one side is not cooked more than another. I never let this cook more than 15 minutes but I make sure they are getting softer and brighter in color.
In the beginning they look like the above. After you let them cook for awhile they start to get brighter green and nice and soaked by the seasonings.
When you see them begin to turn darker green they are ready! I absolutely love to make these now and it is so easy to make. The flavors of the capers with the olive oil and the seasonings is just so delicious. If you need more fiber and greens in your diet give this a try!
- No cholesterol
- Low in sodium
- Very high in dietary fiber
- High in iron
- High in manganese
- High in potassium
- Very high in vitamin A
- High in vitamin B6
- Very high in vitamin C
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