 You Will Need: 2 lbs. Baby Brussel Sprouts |
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| 1 tablespoon extra virgin olive oil 2 teaspoons sea salt 1 tablespoon lemon juice 1/2 cup yellow onion, chopped 1 cup yellow bell pepper, chopped 2 cloves garlic, chopped 1 can pinto beans, drained and rinsed 1 tablespoon Mediterranean spice blend (or spice mix of choice) 1 cup whole grain wild rice mix I recommend Rice Select Royal Blend available at Harter House World Flavors 2 1/2 cups Organic, low sodium Vegetable broth |
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~ smash and chop garlic, set aside for at least 10
minutes to release anicin. Cook rice in veggie broth according to package
directions, usually 45 min. I use my pressure cooker and it takes 20 minutes and
locks in flavor, no spices necessary. Vegetable broth is so full of
flavor and good for you!
Also, whole grain rice, when served with beans or sweet potatoes is a complete protein ie: no meat necessary. I like "Rice Select, Royal Blend Rice" It's a combination of brown and wild rice with soft wheat and rye.
Also, whole grain rice, when served with beans or sweet potatoes is a complete protein ie: no meat necessary. I like "Rice Select, Royal Blend Rice" It's a combination of brown and wild rice with soft wheat and rye.
1. Trim sprouts by slicing off a bit of the end and
removing dark outer leaves. Place them in a steamer basket over boiling
water, add lemon juice to water, cook 8 minutes or until sprouts are just
tender.
2. Meanwhile, heat oil in large skillet. Add onion and peppers, saute 4 minutes till golden brown, add seasonings. Add garlic, cook 1 more minute. Add beans, turn down heat, cover and keep warm.
3. Remove sprouts from the steamer basket and cut in half lengthwise. Coat the bottom of a skillet with a bit more oil if needed and nestle the sprouts, cut side down on bottom. Cook over medium heat. Allow the sprouts to cook for about 5 minutes. Do not turn them over! This is carmelization. Make sure the bottoms are evenly browned and crisped. Then, turn them all over and cook for another 2-3 minutes.
4. Remove sprouts from pan and sprinkle with the salt and squeeze more lemon over top if needed.
5. Serve brussels over mixed veggies and beans alongside of the rice.
* Tip: For the younger kids, I also cooked some cubed sweet potatoes that I coated with a bit of evoo, honey and lemon juice, baked at 400F for 13 minutes. I haven't made brussel sprouts for the kids before so I knew it might be a bit of a challenge to get them to eat them. I was right..... they tried a couple of nibbles and that's it. Keep introducing new veggies to kids over and over. Mine will eat peppers and spinach and more because I serve them often and they are used to them. Don't get frustrated or expect too much when your kids turn their noses up at some new foods. Most importantly, don't give up and serve other unhealthy options like processed foods in place of veggies.
2. Meanwhile, heat oil in large skillet. Add onion and peppers, saute 4 minutes till golden brown, add seasonings. Add garlic, cook 1 more minute. Add beans, turn down heat, cover and keep warm.
3. Remove sprouts from the steamer basket and cut in half lengthwise. Coat the bottom of a skillet with a bit more oil if needed and nestle the sprouts, cut side down on bottom. Cook over medium heat. Allow the sprouts to cook for about 5 minutes. Do not turn them over! This is carmelization. Make sure the bottoms are evenly browned and crisped. Then, turn them all over and cook for another 2-3 minutes.
4. Remove sprouts from pan and sprinkle with the salt and squeeze more lemon over top if needed.
5. Serve brussels over mixed veggies and beans alongside of the rice.
Caramelizing the brussels brings out such a
wonderful taste!
This is coming from someone who used to be a
brussel hater. Try, try again!
* Tip: For the younger kids, I also cooked some cubed sweet potatoes that I coated with a bit of evoo, honey and lemon juice, baked at 400F for 13 minutes. I haven't made brussel sprouts for the kids before so I knew it might be a bit of a challenge to get them to eat them. I was right..... they tried a couple of nibbles and that's it. Keep introducing new veggies to kids over and over. Mine will eat peppers and spinach and more because I serve them often and they are used to them. Don't get frustrated or expect too much when your kids turn their noses up at some new foods. Most importantly, don't give up and serve other unhealthy options like processed foods in place of veggies.
Thanks to Simply Happy Family
Shelly Kauffman
