Healthy Recipes

Super-Healthy Herb-Fired Brussels Sprouts Recipe

Your childhood nightmare might be the best thing for you.

Superfood: Brussels Sprouts
Calories 283
Protein 12g
Fat 13g
Carbs 35g

Brussels sprouts, quite possibly the most-maligned vegetable of your youth, has come back to haunt us all, being touted by nutritionists and trainers as one of the healthiest foods you can put in your body. If you’ve avoided Brussels sprouts up to this point in your life, it’s time to give them another shot—they’re crammed with nutrients, and there’s a preparatory method you can utilize to make them taste good.

Super-Healthy Herb-Fired Brussels Sprouts Recipe Servings: 4
You'll need
  • 3 tbsp Vegetable oil
  • Salt and pepper to taste
  • 2 lbs Brussels sprouts, halved
  • 1 lb Cherry tomatoes, halved
  • 1 tsp Thyme, chopped
  • 1 tsp Sage, chopped
  • 1 tbsp Fresh horseradish, grated
  • 1/2 cup Panko
  • ¼ cup Asiago cheese, grated

Brussels sprouts are an ideal choice if you’re looking to trim down, with a 78-gram serving only costing you 28 calories, with practically nothing in the way of fat, cholesterol, and sodium. Its main contribution to your body comes in the form of vitamin C, which researchers have found is most prevalent in the healthiest people, and vitamin K, which plays a big role in keeping calcium in your bones and out of arteries.

Remember that greener is fresher when it comes to Brussels sprouts: Don’t buy any with yellow leaves, as these indicate the sprouts are close to wilting, according to Ruth Frechman, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Also, don’t be alarmed if there are little bugs in the leaves. You can just cut them away and rinse them off with no harm done, she says. Miss one? That’s extra protein.

So give this healthy and tasty recipe a try. 

From Chef Graham Dailey of Peninsula Grill in Charleston, SC

1. In a medium sauté pan, add 2 tbsp oil, salt, pepper, and halved Brussels sprouts.
2. Bring to medium-high heat and cook sprouts until caramelized (al dente).
3. In a separate pan add 1 tbsp oil and cherry tomatoes and roast in the oven at 425 degrees until golden.
4. When the tomatoes are done, toss with thyme, sage, and horseradish and add to caramelized Brussels sprouts.
5. On a sheet pan, toast Panko in the oven at 425 degrees until golden.
6. When toasted, add Asiago and mix with Brussels sprouts and tomatoes and serve.