Open Arms of Minnesota

Weekly Recipe #261: Roasted Brussels Sprouts with Golden Raisins

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Photo credit: Mackenzie Kosut/Flickr

Shelby Kulzer, Dietetic Intern [Minneapolis VA]

Growing up I always assumed Brussels sprouts were a terrible tasting vegetable that nobody liked. I had never tried them before, but they had a negative reputation in my house, so I didn’t give them the time of day.

But this summer, while wandering through the grocery store aisles, an adventurous mood struck me and I put some fresh Brussels sprouts in my basket. I took them home, made this recipe and found out – Brussels sprouts are quite delicious! I hope that you all will enjoy this recipe as much as I have.

So why eat these little cousins of the cabbage? Aside from being packed with fiber, vitamins and minerals, these delicious green vegetables are also full of antioxidants. Antioxidants help protect the body from harmful reactions that can lead to cancer by damaging cells in your body. With all their great nutrition I wish I would have started eating Brussels sprouts earlier!

Roasted Brussels Sprouts with Golden Raisins

(Makes 4 servings)

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:

  1. Preheat oven to 400 degrees F. Spray a baking sheet with nonstick spray.
  2. In mixing bowl, toss Brussels sprouts and onion in olive oil. Add black pepper, salt and garlic powder to mixture. Place on baking sheet.
  3. Roast in oven for 20-30 minutes until sprouts are golden brown. Add raisins and roast for 2-3 minutes longer.
  4. Remove from oven, add additional seasoning as needed and serve.

Tips:

– Add sliced tomatoes for additional flavor.
– If the Brussels sprouts are larger, cut them in half; if smaller, leave them whole.

Nutrition Info:

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.


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