Pear Roasted Brussels Sprouts
By Isabel Smith, MS, RD, CDN
Brussels sprouts are one of my favorite fall/winter seasonal vegetables, and they’re full of nutrients. Brussels sprouts are a member of the cruciferous vegetable family alongside kale, broccoli, and cauliflower. Cruciferous vegetables are well known as a rich source of fiber, B vitamins and calcium (all but cauliflower). Specifically, brussels sprouts contain B vitamins, B6 and folate, which play an important role in energy metabolism and production of red blood cells. They may also be beneficial in promoting up-regulation of detoxification enzymes released by the liver.
Though brussels sprouts can be an acquired taste, this recipe brings out their sweeter side with the added roasted pear and cranberries. You can serve this dish as part of your next holiday meal, or simply make it for as part of an easy weeknight meal. To mix it up you can add nuts like almonds or walnuts, or swap the pear for an apple.
Ingredients
- 2 cups (450 g) whole uncut Brussels– cut the stem off and half them before adding to pan (below)
- 1/2 medium pear, cut into small cubes
- 1 tsp (7.5 ml) olive oil
- 1 tbsp (30 g) dried cranberries
- 1 – 2 tbsp (15 – 30 ml) pure maple syrup (optional, for a sweeter taste)
- Dash of salt and pepper, to taste
Directions
- Preheat oven to 425 F/218 C.
- Place cut brussels and pear into aluminum foil lined glass baking dish or dark metal baking dish.
- Add olive oil, salt, and pepper to brussels sprouts and pears. Also add maple syrup at this time if you would like a sweeter dish.
- Place the dish into the oven, and stir the mixture every 5-10 minutes for about 25 minutes or until the brussels sprouts are done cooking.
- Remove the baking dish from the oven, add cranberries, then serve and enjoy!
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2
Calories: 180
Fat: 3.5g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 70mg
Carbohydrates: 29g
Fiber: 8g
Sugars: 14g
Protein: 6g