Amazing Roasted Brussels Sprouts

Okay, I know what you’re thinking: typical dietitian food.  Brussels sprouts with onions?!  But give it a chance.  This recipe converted me to a brussels sprouts lover!  Plus, it’s super easy and with all the health benefits, what’s not to love?

What you need:

  • Brussels sprouts (1 pound, quartered or halved)
  • Red onions (2 large, thickly sliced)
  • Cherry tomatoes (1 cup, halved)
  • Fresh garlic (2 cloves, thinly sliced)
  • Olive oil (2 to 3 teaspoons)
  • Balsamic vinager (4 teaspoons)
  • Fresh ground salt & pepper

What you do:

  1. Pre heat oven to 400 degrees F.
  2. Prep the vegetables by cutting them up; spread them out on a cookie sheet and sprinkle with olive oil and balsamic vinager.  Use your (clean) hands to gently mix them to distribute the oil and vinager.
  3. Sprinkle salt and pepper lightly over the vegetables.  Don’t use too much at this point, you can always add more later if you must.
  4. Let them cook for 30 minutes, then take them out, stir or flip them, and cook for an additional 5-10 minutes until the onions are darkened and the sprouts are soft.

Health benefits of this recipe:

Onions contain antioxidants like quercetin, and help reduce inflammation, prevent cancer, heart disease and diabetes.

Brussels sprouts contain compounds called glucosinolates which protect DNA and prevent cancer.  They are also a great way to increase your fiber intake, which helps to keep your colon healthy and prevents against diverticulosis.

Tomatoes contain the antioxidant lycopene, which helps keep the heart healthy and is especially known for prevention of prostate cancer, although it may be beneficial in prevention of other cancers as well.

Garlic contains sulfur containing compounds that help prevent oxidative stress and protect the heart.  They are also known for their antibacterial and antifungal properties.  They are yet another anti-cancer powerhouse food, making this recipe a strong ally in the fight against cancer.  Garlic also aids in iron metabolism; which, combined with the high vitamin C content of this recipe, makes this recipe great for people with anemia due to iron deficiency.

Nutrition facts:

Serving size: 1/4 recipe

  • Calories: 106
  • Calories from fat: 24
  • Total Fat 3 gm (4%)
  • Cholesterol 0 mg (0%)
  • Sodium approximately 321 mg (13%)
  • Total Carbohydrates 19 gm (6%)
  • Dietary Fiber 6 gm (22%)
  • Sugars 8 gm
  • Protein 4 gm
  • Vitamin A 26%
  • Vitamin C 150%
  • Calcium 6%
  • Iron 9%
  • Vitamin K 204%
  • Vitamin B6 17%
  • Folate 20%
  • Potassium 18%
  • Phosphorus 10%
  • Magnesium 9%
  • Manganese 24%

By Astrid Poole, MS, RD, LD

Credit:

Original recipe courtesy of my mother-in-law, Linda Voth, nutrient analysis courtesy of www.nutritiondata.com, and nutrition infomation courtesy of www.whfoods.com

Photo via www.healthyaperture.com and www.thewaytohisheart.wordpress.com

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