by Shelby Kulzer, Dietetic Intern [Minneapolis Veteran Affairs Medical Center]
Growing up I always thought Brussels sprouts were a terrible tasting vegetable that nobody liked. I had never even tried them, but they had a negative reputation in my house.
Fast forward to this spring: I was wandering through the aisles of a grocery store, feeling rather adventurous, and I decided to give Brussels sprouts a fair shot. I took them home, tried out this dish, and found that they were delicious! I hope that you enjoy this recipe as much as I have.
So why eat Brussels sprouts? Aside from being packed with fiber, vitamins and minerals, these delicious green vegetables are also full of antioxidants, which help protect the body from harmful reactions that can lead to cancer. With all their great nutrition I wish I had started eating Brussels sprouts earlier!
Roasted Brussels Sprouts with Golden Raisins
(Serves: 4)
Ingredients:
- 1 lb. Brussels sprouts, trimmed and sliced
- 1/2 red onion, sliced
- 2 tbsp. olive oil
- 1/2 tsp. black pepper
- 1/4 tsp. sea salt
- 1/2 tsp. garlic powder
- 2 tbsp. golden raisins
Directions:
- Preheat oven to 400 degrees. Spray a baking sheet with non-stick spray.
- In mixing bowl, toss trimmed and halved Brussels sprouts and onion in olive oil. Add black pepper, salt and garlic powder to mixture and toss.
- Place on baking sheet and roast in oven for 20-30 minutes until sprouts are golden brown.
- Add raisins and roast for 2-3 minutes longer.
- Remove from oven, add additional seasoning as needed and serve.
Serving Tips:
- Add sliced tomatoes for an additional flavor.
- If the Brussels sprouts are large, cut them in half; if smaller, leave them whole.
Nutritional Information:
Per serving: 143 calories, 7 g fat, 0 mg cholesterol 162 mg sodium, 16 g carbohydrate, 4.5 g fiber, 7 g sugar, 4 g protein.
