Featured Kid-Friendly Recipes Vegetables — 10 October 2014

This easy recipe will help you fall in love with fresh  Brussels sprouts! 

By: Jodie Shield, RDN

Not a fan of Brussels sprouts? Try roasting them in the oven, and you will be lovin’ these veggies. Roasting brings out their natural sweetness and makes theses little, green orbs crispy. Sprinkle on some Parmesan and they’re better than French fries – at least better for you. Brussels sprouts are among a handful of foods (including broccoli, cabbage, and cauliflower) called cruciferous vegetables that help fight cancer. Over 25 percent of the calories in Brussels sprouts come from protein. Plus, they’re nutrient dense and offer a plentiful supply of vitamin C, fiber, folate, and other B vitamins, as well as the carotenoids lutein and zeaxanthin which are good for your eyes. Roasting Brussels sprouts is so easy, and if you line the baking pan with foil, a snap to clean up. Not in the mood for Parmesan cheese? Drizzle on some balsamic vinegar or skip the salt and add soy sauce. Be sure to try my Roasted Asparagus with Balsamic-Browned Butter and Baked Eggplant with Parmesan. All of these recipes are available on my new app Time To Eat Healthy.

 Roasted Brussels Sprouts with Parmesan

6 Servings

 

Prep Time: 10 minutes

Cook Time: 30 minutes

Ingredients:

  • 1 ½ pounds Brussels sprouts, trimmed and cut in half through the core
  • 3 tablespoons olive oil
  • ¾ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons Parmesan cheese, grated
  • Steps:
  1. Preheat oven to 400 ° F.
  2. Place Brussels sprouts in a bowl and toss with olive oil, salt, and pepper.
  3. Pour Brussels sprouts on a sheet pan and roast for 20 to 30 minutes, until crisp on outside and tender inside. Shake pan occasionally to brown evenly.
  4. Sprinkle with Parmesan before serving.

Nutritional Information per Serving (1/2 cup): 111 calories, 4 grams protein, 9 grams carbohydrate, 8 grams fat, 1 gram saturated fat, 1 milligram cholesterol, 4 grams fiber, 291 milligrams sodium

 

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About Author

Jodie
Jodie

Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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