Recipe by Roberta
L. Duyff, MS, RDN, FAND, CFCS
Called "choux de Bruxelles" in Belgium,
where they were first cultivated 500 years ago, Brussels sprouts — "mini
cabbages" — are easy to cook and seriously good for you. Like other cruciferous vegetables, Brussels sprouts are good
sources of phytonutrients, delivering their potential antioxidant benefits. And
like cabbage, they also provide vitamin C, folate and fiber. Their flavor?
Small, tender Brussels sprouts are usually sweeter and milder than larger
sprouts — especially when cooked only until tender-crisp, not overcooked. Belgians
traditionally season Brussels sprouts with nutmeg — but fruit, herbs and nuts also
complement the flavor and balance the vegetable's characteristic bitterness.
1 pound Brussels
sprouts, trimmed and quartered
1 medium sweet (e.g. Gala, Fuji) apple, cored and diced
1/2 cup dried cranberries
1/2 cup apple or orange juice
2 teaspoons canola oil
1 teaspoon minced fresh tarragon
1/4 teaspoon salt, or to taste
1/8 teaspoon freshly-ground black pepper
1/4 cup chopped toasted pecans*
- Preheat the oven to 375ºF.
- Combine the Brussels sprouts, apple and cranberries
in a large bowl. Set aside.
- Blend the apple or orange juice, oil,
tarragon, salt and pepper in a small bowl; add to the Brussels sprouts mixture;
toss until well coated.
- Arrange the Brussels sprouts mixture in a
9-by-9-inch baking dish. Bake for 25 to 30 minutes until the Brussels sprouts
are fork tender.
- To serve, top with toasted pecans.
- Toast the pecans in a
small, heavy dry skillet over medium heat, shaking the skillet frequently for 1
to 2 minutes until golden to release the flavorful oils.
4 (Serving size: 3/4 cup)
Calories: 200; Calories from fat: 70; Total
fat: 8g; Saturated fat: 0.5g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 180mg;
Total carbohydrate: 33g; Dietary fiber: 7g; Sugars: 21g; Protein: 5g