Stewed Brussels Sprouts

Easy. Nutritious. Delicious.

I am a veggie lover. Especially green veggies. But somehow, in all my years, I have never managed to have a single brussels sprout pass my lips. It was one of those things that when put on a plate in front of me as a kid, I would just go to bed hungry. Fast forward X amount of years and I finally had my first taste of them about a month ago. Wow! Who knew? These nutrient dense wonders are packed with Vitamins A, C and K and also high in folate and fiber. 1 Cup of brussels sprouts has 56 calories, 4 grams of fiber and 4 grams of protein. Stewing them in tomatoes also adds the additional benefit of lycopene which has been suggested by studies to be associated with decreased risk of cancer, heart disease and age-related eye disorders. So “Eat your Brussels Sprouts,” just like your Mama said…only this time, enjoy them!

Prep Time: 10 min      Cook Time: 35-40 min      Servings: 2- 4

What you’ll need:

BRUSSELS SPROUTS11 lb of brussels sprouts, rinsed and drained

2 C water

1 14 oz can of diced tomatoes

3 cloves of garlic, diced

½ medium onion, chopped

2 Tbsp olive oil

2 Tbsp Balsamic Vinegar

1 Tbsp Salt

Cayenne pepper to taste

What to do:

Using a wide bottom pan, heat olive oil on low until shimmering. Add garlic and onions and sweat them until they soften and are translucent.

BRUSSELS SPROUTS 2

Turn up heat to medium. Add the diced tomatoes and cover. Cook tomatoes until they start to           release their liquid. Add 2 cups of water.

BRUSSELS SPROUTS 3

Add in salt and cayenne pepper and stir.

Add brussels sprouts, making sure to push them down into the tomato mixture so that they are     mostly covered. Cover with lid.

BRUSSELS SPROUTS 4

Cook on medium for 35-40 min or until sprouts can be easily pierced with a fork. Drizzle the            sprouts with balsamic vinegar and serve as a side or a main dish.

BRUSSELS SPROUTS 5

THRIVE in Livity!

Angela

Sources:

http://ndb.nal.usda.gov/ndb/foods/show/3398?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=brussels+sprouts

http://www.mayoclinic.org/drugs-supplements/lycopene/background/HRB-20059666

5 thoughts on “Stewed Brussels Sprouts

  1. This was so easy to make! And it was fabulous tasting. I had everything in my kitchen. The balsamic vinegar and Cayanne pepper were a refreshing combination. We had no leftovers. Definitely a keeper!

    Like

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