Festive foods and flavors of the season.

Roasted Brussels Sprouts with Walnuts, and Cranberries

Yield: 6 servings
Prep 5 min
Cook 20 min

Ingredients
1 pound Brussels Sprouts ends removed         
2 tablespoons Olive oil
2 cloves Garlic peeled and minced  
1/3 cup Balsamic vinegar
1/4 cup walnuts toasted and chopped
1/4 cup Cranberries, dried
salt and black pepper to taste


Directions

  1. Preheat the oven to 450 F degrees.
  2. On a large baking sheet, toss the brussels sprouts with the olive oil and garlic.
  3. Roast in the oven for about 20 minutes or until fork tender.
  4. In a small saucepan bring the balsamic vinegar to a boil.
  5. Let it simmer until the balsamic becomes thick but still pourable (about 8 minutes).
  6. Remove from the heat and set aside.
  7. Drizzle the brussel sprouts with the balsamic glaze.  
  8. Top with cranberries and walnuts.
  9. Season to taste with salt and black pepper. Toss lightly.

Nutrition Facts
Yield: 6 servings
Analysis per Serving: Calories (kcal) 139; Protein (g) 3; Carbohydrates (g) 15; Total Dietary Fiber (g) 2; Total Sugars (g) 8; Added Sugar (g) 4; Fat (g) 8; Saturated Fat (g) 1; Cholesterol (mg) 0; Calcium (mg) 41; Potassium (mg) 306; Sodium (mg) 21

Meal Planning

Breakfast
1/2 cup Oatmeal
2 Tbsp Raisins
1 Hardboiled Egg
1 cup Skim or Soy Milk
Coffee, Tea, Water

Lunch
1/4 cup Hummus
10 Pita Chips
1 oz Part-Skim Mozzarella Cheese
1/2 cup Julienne Peppers
3 Cherry Tomatoes
1 Apple
Water/Unsweetened Beverage

Dinner
3 oz Roast Turkey
1/2 cup Roasted Brussels Sprouts with Walnuts, and Cranberries
1/4 cup Stuffing
Water/Unsweetened Beverage


Snacks
Plan Snacks throughout the day. Add an endless salad to any meal or snack.
The Fat-free Vinaigrettes are free to consume.
1 cup low-fat Yogurt with
1/2 cup Mixed Fruit in Water


Daily Nutrition Facts: Calories (kcal) 1317; Protein (g) 83; Carbohydrates (g) 156; Total Dietary Fiber (g) 18;
Total Sugars (g) 84; Added Sugar (g) 24; Fat (g) 43; Saturated Fat (g) 10; Cholesterol (mg) 270; Calcium (mg) 915; Potassium (mg) 2223; Sodium (mg) 1237

Contact Family Nutrition Center to schedule an appointment with our Registered Dietitians. Let us help you meet your health and nutrition goals.