Friday Recipe: Balsamic and Dijon Brussels Sprouts!
March 11, 2011 | Written By: Healthy Schools Campaign
by Lana Buseman
One vegetable that I don't think gets enough credit is the brussels sprout. I have always been a huge fan of the tiny cabbage look-a-likes, but I know they so often come out with a mushy texture and a funky odor that doesn't necessarily encourage consumption.
However, the brussels sprout is a versatile veggie that can withstand many different cooking methods and really be a positive addition to your meals if done right.
A little background on these sprouts is that they are in fact from Brussels! The lineage of brussels sprouts in Belgium can be traced back all the way to the 13th century; they were not produced in the U.S. until the 1800s.
Agriculturally, brussels sprouts are part of the cruciferous family, which includes other green veggies like kale, broccoli and . . . cabbage! Veggies in the cruciferous family are known for being great cancer preventors because they include something called sulforaphane which can stop toxins from causing damage to your cells. They also carry high levels of vitamin A, vitamin C and folic acid and are an excellent source of fiber.
My absolute favorite way to eat brussels sprouts is roasted in a very hot oven until the top leaves turn into delicious sprout-chips! They go great with fish or chicken and are even great on their own as a snack!
Balsamic and Dijon Roasted Brussels Sprouts
- 1 bag or bunch of brussels sprouts, each cut in half lengthwise
- 2-3 tablespoons olive oil*
- 2-3 tablespoons balsamic vinegar*
- 2-3 tablespoons dijon mustard*
- Red pepper flakes (optional)
- One large ziplock bag
*This is dependant on how many sprouts you have. It should be enough to coat the sprouts evenly but not so much that it is overly liquidy
- Preheat your oven to 425 degrees.
- Combine all ingredients, except salt, in the ziplock bag. Close the bag and mix all the ingredients together.
- Marinate for up to an hour, or spread directly onto a large sheet pan.
- Roast sprouts for 25-30 minutes until outside leaves start to char and get crispy.
- Sprinkle salt to taste. (I find this step is better placed after the sprouts are cooked because it prevents oversalting, as the salt flavor tends to disappear during the marinating process.)
- Serve immediately and enjoy!
Tip: Using some type of acidity when cooking brussels sprouts helps to eliminate the sulfur smell that they can sometimes give off. I used balsamic vinegar for this recipe but this can also be replaced with fresh lemon or lime juice — it will still be delicious!