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Let me tell you about Brussels Sprouts… they are in the diverse cruciferous vegetable family along with arugula, bok choy, broccoli, cabbage, cauliflower, kale, radishes and watercress among some others all of which have many health promoting benefits.
· Brussels sprouts are rich in vitamin C, and are a good source of vitamins A and K, potassium, folate, iron and dietary fiber.
· They also contain phytonutrients that may provide anti-inflammatory protection which can reduce the risk of cardiovascular disease and other chronic diseases.
· Select firm, dense and bright green Brussels sprouts that are similar in size so they will cook evenly. The smaller ones are usually the most tender and flavorful. Store them in a loosely closed plastic bag in the refrigerator for up to two weeks. Rinse under running water, removing any loose or wilted leaves just before cooking or preparing to serve raw.
· Brussels sprouts can be steamed, sautéed, roasted or microwaved and they make delicious additions to salads, soups and casseroles.
Roasted Brussels Sprouts with Garlic and Lemon
2 tablespoons olive oil
2 teaspoons minced garlic
¼ teaspoon salt
¼ teaspoon ground black pepper
2 teaspoons freshly squeezed lemon juice
1 pound Brussels sprouts, washed and dried with ends trimmed and cut in half lengthwise
Preheat oven to 400 degrees F. Combine oil, garlic, salt, pepper and lemon juice in a large glass bowl and stir to mix. Add Brussels sprouts and toss to coat. Spray a baking dish with a nonstick spray and arrange Brussels sprouts in an even layer. Roast about twenty minutes and then lightly toss. Roast another ten to fifteen minutes until tender when pierced with a fork and lightly golden on the edges. This recipe makes four servings and each serving contains approximately 104 calories and 7 grams of fat.
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