Brussels Sprouts Recipes

Brussels Sprouts Recipes - 1 Festive Brussels Sprout Salad Ingredients 2-pint size packages of fresh Brussels sprouts 1 cup cherry tomatoes, cut in half 1 1/3 cup fat-free Italian salad dressing 1/4 tsp. garlic powder 1/2 Tbsp. minced green pepper 2 Tbsp. parsley, chopped 4 drops Tabasco sauce Romaine lettuce leaves, for garnish

Makes 6 servings.

Nutritional Analysis: Calories 83, Total Fat .5g, Saturated Fat 0g, Carbohydrates 17g, Protein 5g, cholesterol 0mg, Fiber 6g, sodium 552mg. Carbohydrates 74% Protein 21% Fat 5%

Brussels Sprouts Recipes - 2

Moroccan Style Quinoa (Vegetarian)

Ingredients
1 can (14 oz.) chickpeas, rinsed
3 small onions, quartered
1 cup carrots, cut in chunks
1 cup turnips, cut in chunks
Make stock by combining the following ingredients:
1/2 tsp. salt
2 garlic cloves
1 bay leaf
1/4 tsp. ground cumin
Pepper, to taste
2 Tbsp. olive oil
2 cups whole Brussels sprouts
2 cups water
1 Tbsp. olive oil
1 Tbsp. lemon or lime juice
2 cups quinoa

In a 3-qt. pot, place onions, carrots and turnips on top of the chickpeas and add enough water or stock to just cover vegetables. Add salt, garlic, bay, cumin, pepper and 2 Tbsp. olive oil. Cover and bring to a boil. Reduce to light boil and cook for 40 minutes. Add Brussels sprouts and cook an additional 10 minutes. Adjust seasoning to taste. While vegetables and chickpeas continue to cook, add 4 cups water and salt to a 2-qt. pot and bring to a boil. In a frying pan heat the remaining Tbsp. of oil. Add quinoa; stir quinoa continuously to toast (about 10 minutes). Add to boiling stock, cover and simmer 15 to 20 minutes. Remove from heat. Allow to sit for 5 to 10 minutes. Gently mix vegetable/chickpea mixture. Cover pot, and allow to rest for another 5 to 10 minutes. Serve by placing a large mound of quinoa on each individual plate. Flatten the mound in the center and fill with vegetables/chickpea mixture. Pour 1/2 c. of hot stock over all and serve hot.

Makes 4 main dishes or 8 side servings.

Nutritional Analysis for main dish serving (4): Calories 579, Total Fat 16g, Saturated Fat 2g, Carbohydrates 94g, Protein 19g, cholesterol 0mg, Fiber 16g, sodium 563mg. Carbohydrates 63% Protein 13% Fat 24%

Brussels Sprouts Recipes - 3

Spicy Brussels Sprouts

Ingredients
1-1/2 tsp. vegetable oil
1/8 cup slivered almonds
1/2 tsp. mustard seeds, crushed
1/8 tsp. cumin, ground
1/4 tsp. fennel seeds
3 cups cooked Brussels sprouts, halved
1/8 tsp. cayenne pepper
1 Tbsp. finely chopped fresh ginger
1 Tbsp. fresh lime juice
1/2 tsp. salt

In a large, heavy, skillet, heat oil over moderately high heat for about 30 seconds. Add almonds, mustard, cumin, and fennel seeds. Cook, stirring, until nuts and spices are fragrant and dark (about 15 seconds). Reduce heat to moderate, and add Brussels sprouts, cayenne, and ginger. Cook; stirring until vegetables are heated through and spices are well distributed (about 4 minutes). Add a few tablespoons of water if vegetables become dry. Season to taste with up to 1 tablespoon of lime juice and salt. Serve hot.

Makes 6 servings.

Nutritional Analysis: Calories 74, Total Fat 3g, Saturated Fat 0g, Carbohydrates 10g, Protein 4g, cholesterol 0mg, Fiber 5g, sodium 220mg. Carbohydrates 48%, Protein 19% Fat 32%

Brussels Sprouts Recipes - 4

Aromatic Green Casserole (Vegetarian)

Ingredients
6 oz. snap beans, cut into bite-size pieces
6 oz. Brussels sprouts, halved
6 oz. broccoli, cut into bite-size pieces
1 Tbsp. chopped walnuts
1 tsp. vegetable oil
1 tsp. fresh dill, chopped
1/2 tsp. sage
1/2 tsp. salt
Juice of 1/2 lemon
Pinch cayenne

Steam beans, Brussels sprouts, and broccoli for 8 minutes. In a blender or food processor, combine walnuts with remaining ingredients and 2 ounces water. Puree mixture until smooth. Pour sauce over vegetables. Can be served hot or cold.

Makes 4 main dishes or 8 side servings.

Nutritional Analysis per serving for main dish serving (4): Calories 69, Total Fat 3g, Saturated Fat 0g, Carbohydrates 10g, Protein 4g, cholesterol 0mg, Fiber 5g, sodium 24mg, Carbohydrates 51%, Protein 20%, Fat 29%

Brussels Sprouts Recipes - 5

Chicken Italiano (Crock-pot recipe)

Ingredients
3 pounds chicken fryer, cut into serving pieces with skin removed
1/3 cup fat-free Italian salad dressing
1-1/2 cups long-grain rice
2 cups (16 oz. can) stewed tomatoes, chopped
1/2 cup dry, white wine
1 tsp. Italian seasoning
1/8 tsp. celery seed
1 tsp. salt
2 cups Brussels sprouts

Rinse chicken pieces; pat dry. In a large skillet, sauté chicken in Italian salad dressing over medium heat. In a crock-pot, mix rice, tomatoes, wine, seasonings, and Brussels sprouts. Place chicken on top of rice mixture. Cover and cook on low setting for 4 to 6 hours.

Makes 8 servings. (about 3 quarts)

Nutritional Analysis: Calories 474, Total Fat 10g, Saturated Fat 3g, Carbohydrates 38g, Protein 53g, cholesterol 158mg, Fiber 3g, sodium 688mg. Carbohydrates 35% Protein 46% Fat 19%

Brussels Sprouts Recipes - 6

Baby Carrots & Brussels Sprouts

Ingredients
1/2 pound Brussels sprouts, trimmed and cut in half lengthwise
2-1/2 tsp. vegetable oil
3/4 cup fat-free chicken broth
Juice of 1/2 lemon
Pepper to taste
1 bag (16 ounces), baby-cut carrots
2 Tbsp. chopped fresh dill

Heat oil in a skillet. Add carrots and Brussels sprouts, and cook for 1 minute over medium heat. Add chicken broth and dill; cover and simmer for about 7 minutes or until vegetables are tender. Boil liquid until reduced to 1/4 cup liquid remains. Add lemon juice; season with pepper and cook for 1 minute more.

Makes 6 servings.

Nutritional Analysis: Calories 67, Total Fat 2g, Saturated Fat 0g, Carbohydrates 9g, Protein 3g, cholesterol 0mg, Fiber 3g, sodium 57mg.
Carbohydrates 57% Protein 15% Fat 28%