Thursday, December 30, 2010

Roasted Brussels Sprouts with Cranberry Chutney

You only think you don't like Brussels Sprouts! 

Roasted Brussels Sprouts w/ Cranberry Chutney

You’ll Need
Fresh Brussels Sprouts (~15-20)
Extra Virgin Olive Oil
Balsamic Vinegar
Coarse Sea Salt / Kosher Salt
Cracked Pepper
1/4 c. Dried Cranberries
1 tsp. Fresh Orange Zest
1/4 c. Slivered Almonds
1/4 c. Orange Juice (freshly squeezed from the orange you used to zest is fine)

Optionals:  Fresh garlic cloves, apple cubes, walnuts, hazelnuts, fresh sage

Preheat oven to 400. Wash spouts and cut the base (stem) off each sprout, as you're doing this cut each sprout in half or quarters, from top to bottom. Place sprouts (and optionals) on a cookie sheet and drizzle lightly with olive oil and balsamic and sprinkle with sea salt and cracked pepper. Roast for about 30 minutes; sprouts will be fork tender.

Place sprouts (and garlic) in a bowl, pour in orange juice and stir. Add almonds and cranberries and stir. Plate and top with a touch of orange zest. Can be served cold or hot.

When you roast Brussels Sprouts the bitter taste is reduced, trading it for a nutty taste!

Brussels sprouts are an excellent source of vitamins K and vitamin C: 156 grams (just over 1/2 cup) of Brussels sprouts contain 273% of the RDA for vitamin K, and 161% for vitamin C. They are also a very good source of folate, vitamin A, manganese, dietary fiber, potassium and vitamin B6, and a good source of tryptophan (an essential amino acid), thiamin-B1, omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin-B2, vitamin E, copper and calcium.There is a growing body of evidence pointing to Brussels sprouts as a powerful cancer prevention food. Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defense systems to protect against disease, including cancer.

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