3 ways to spice up Brussel Sprouts!

Not the most exciting blog post title I know, but please give me just 5 minutes of your time to read through the following recipes and be inspired to try cooking the humble brussel sprout in a different way for a change! I promise you will enjoy them and be converted to a brussel sprout lover like me!! They would also make great side dishes to your traditional Christmas Dinner instead of the boiled up tasteless usual suspects which the majority of the country have to contend with once a year! Go on, give them a whirl and let me know what you think!

  • Sautéed Sprouts with Bacon, Garlic and Worcestershire Sauce
  • Roasted Sprouts with red onion, blue cheese and a balsamic glaze
  • Cheesy Roasted Sprout Gratin

 

Sautéed Sprouts with Bacon, Garlic and Worcestershire Sauce

(Adapted from Jamie Oliver’s recipe ‘Brussels with Hustle.’)

 

I remembered doing this dish around a similar time last year in the run up to Christmas and after spotting the prominent re-appearance of sprouts at Morrisons, decided to attempt it again. It is such a delicious and totally different way of serving up the humble sprout. The Worcestershire sauce and garlic make them so tasty and almost moreish! (Yes I just called sprouts moreish!!)

 

Ingredients:

100g Sprouts

1 bacon medallion (I get them from Aldi, really good macros)

1 shallot

Handful Frozen Peas

1 Calorie spray Olive oil

Worcestershire Sauce

Ready chopped Garlic

Salt (I like to use garlic sauce for added flavour)

Pepper

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Sprouts served up with cauliflower mash and chicken sausages!

Method:

Chop the sprouts using the slicing attachment in a food processor (or you can just slice them up really fine) and wash and leave to drain in a colander. Chop your bacon and shallots into small pieces and fry with some of the low calorie oil. When crispy, add the drained sprouts. It doesn’t matter if there’s still a bit of water in them as this will help them to steam. Season with plenty of Black pepper and some salt, then cover and allow to steam for about 5 minutes. Add the peas; recover for a further 3-4 minutes. Remove the pan from the heat; add a few splashes of Worcestershire sauce and a little bit of chopped garlic, stir and serve.

 

Total Macros = 13Protein 13Carbs 2Fat (135 calories)

 

Roasted Sprouts with red onion, blue cheese and a balsamic glaze

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Roasted Sprouts with cauliflower mash (again!) and a chicken ‘pizza.’

I am not entirely sure where I got the inspiration for this dish from, but it turned out really well! I have been loving roasted cauliflower recently as it delivers maximum flavour as opposed to simply steaming it, so figured why not try a similar method with sprouts. My Dad was apprehensive that they would turn out crunchy, but they were in fact lovely and tender. The outer leaves which break away become nice and crisp and deliver a different smoky texture too. I love blue cheese and you only need a small amount for maximum flavour, it combines really well with the red onion and balsamic in this dish. I think that adding some cherry tomatoes work amazingly too.

 

 

Ingredients:

100g Sprouts

50g Red Onion

5g Shropshire Blue Cheese

1 Calorie Spray Olive Oil

2 tablespoons of Balsamic Vinegar

Garlic Salt

Black Pepper

 

Method:

Pre Heat the oven to 200C. Take the ends off the sprouts and then chop in half. Slice The red onion into small chunks and place in a roasting dish with the sprouts. Spray with 1 Calorie spray and season with plenty of black pepper and a little salt. Roast for between about 15-20minutes, checking on them occasionally and turning them over. Meanwhile in a small pan add the balsamic vinegar and reduce down until it is about half the quantity you started with, and is now a stickier syrupy sauce.  With a couple of minutes to go add the crumbled blue cheese to your roasting dish so that it starts to melt a little. Sprouts should look caramelised and tender when done. Serve and drizzle the balsamic glaze over the top!

 

Total Macros = 4Protein 14Carbs 3Fat (117 calories)

 

Roasted Sprout Cheesy Gratin

 

Everybody loves cauliflower cheese right? There is something so comforting about that oozy cheesy sauce which just makes every roast dinner so much better! I know the regular version is laden with calories from all the goodness, but thought I would experiment with making a more macro friendly version. In my opinion this tasted great as an alternative! I find that reduced fat cheese doesn’t melt quite as well as regular, but the taste is still just as good! You could try adding other veg of your choice to the mix as well, everything is better topped with cheese right?!

 

Ingredients:

100g Sprouts

30g Shallot

15g Reduced Fat cheese (I used Cathedral City Light)

100ml Skimmed Milk

5g Plain Flour

1 Laughing Cow Triangle

10g Quark

1 Calorie Spray

Salt & Black Pepper

 

Method:

Pre Heat the Oven to 200C. Chop the ends off the sprouts and slice in half, season with salt and plenty of black pepper and roast for 15-20minutes, until tender and caramelised. Check on them a couple of times and give them a shuffle. Meanwhile chop the shallot into small pieces and sauté with some 1 calorie spray and a splash of water until they soften and turn translucent. Then add the flour and mix with a wooden spoon for a couple of minutes to form a roux (you may need to add some more low calorie spray here), add the milk gradually whilst whisking to form a sauce which should start to thicken. Break up the laughing cow triangle and mix in as well as the quark. I season with lots of black pepper and a little salt at this point, but have a taste and see what you think. Bring the sprouts out of the oven and top with your sauce, (I transferred to a smaller dish at this point but depends what you have roasted them in). Grate your cheese and spread out on top, return to the oven for a few minutes until the cheese is melted and bubbling!

 

Total Macros = 19Protein 19Carbs 7Fat (204 calories)

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Cheesy Sprout gratin…

 

Obviously you can change up some of the ingredients if you have different macros, ie more cheese in the gratin or take out the bacon in the sautéed dish. Be flexible and open to trying new ideas! Like I have said before dieting/eating healthy doesn’t have to be boring and repetitive! I love trying out new things and testing different flavour combinations and I find that it helps keep me motivated and able to stick to my macros rather than following the same meal plan every day! A little imagination goes a long way. How do you like to eat your vegetables? I would love to hear if you have any great recipes which I could try out!

 

Until next time…

Love Abi xxxx

5 Comments

  1. 24th November 2015 / 12:34 pm

    I love them fried in coconut oil with walnuts. Amazing 🙂

    • 24th November 2015 / 2:09 pm

      that shall be on the menu one day this week then!

  2. 29th November 2015 / 6:33 am

    These all sound so yummy!! I definitely am going to try these. I usually buy the shredded brussel sprouts from trader joes, sautee in pan, add balsamic vinegar, and crisp them in oven for a few!

    • 30th November 2015 / 9:00 am

      Thank-you for commenting! I am going to be trying a few recipes out for cauliflower this week so keep an eye out for that post! 🙂 x

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