Looking for a perfect comfort food companion?  Why not Brussel Sprouts?  Every main dish needs a companion and Caramelized Brussel Sprouts with Cranberries will do trick.  Whether paired with a cozy winter meal or as a satisfying side dish for Thanksgiving dinner, this recipe is one you’ll use again and again.

This recipe won me over when I made it – the preparation and cooking are so quick.  Even though it calls for cranberries (for that nice touch of sweetness), feel free to add in other delicacies such as minced bacon bits, finely chopped walnuts, raisins, or even sliced oranges to ramp up the ‘wow’ factor.

And the taste?  Superb, just like I expect of a great recipe for Brussel sprouts.  Worried about bitterness? No problem – the caramelization of the Brussel sprouts along with just a hint of brown sugar and cranberries goes a long way in providing a nice gentle sweetness taking all bitterness away.

This nutritionally dense, low-calorie veggie adds great benefits to your diet.  Just one serving (1/2 cup) meets your daily vitamin C and vitamin K requirements. Brussel sprouts are a part of the cruciferous vegetable family (e.g., broccoli, cabbage, collard greens, Swiss chard, rutabagas) which should be at the top of your grocery list to enrich your diet. Their range of potential health benefits may include eye and bone protection, and reduced risk of heart disease, diabetes, obesity, and some forms of cancer.

Give this recipe a try – you won’t regret it!

Caramelized Brussels Sprouts with Cranberries – makes 4 (1 cup) servings

Nutrition per serving: Calories – 105; Carbohydrates – 17 grams; Protein – 3 grams; Fat – 4 grams; Saturated Fat – 1 gram; Cholesterol – 0 milligrams; Sodium – 317 milligrams; and Fiber – 4 grams

Ingredients:

1 tablespoon vegetable oil

1 pound Brussel sprouts, ends trimmed and discarded, thinly sliced

¼ cup dried cranberries

2 teaspoons packed brown sugar

¼ teaspoon salt

Directions:

  1. Heat oil in skillet over medium-high heat
  2. Add Brussel sprouts; cook and stir 10 minutes or until crisp-tender and beginning to brown.
  3. Add cranberries, brown sugar, and salt; cook and stir 5 minutes or until browned.
Categories: Recipes

Cheryl Mussatto

Cheryl Mussatto, MS, RD, LD, is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City, an adjunct professor for Allen Community College, Burlingame, Ks where she teaches Basic Nutrition, and is a blog contributor for Dr. David Samadi and nutroutine.com, an online market place connecting nutrition experts with customers worldwide. She can be contacted here.

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