Recipe:
Brussels sprouts with maple syrup and bacon is a classic combination. But while it may seem like a healthy option since it contains a vegetable, it can actually be full of calories and saturated fat. Here, shiitake mushrooms stand in as a healthy replacement for greasy bacon, but still provide a smoky and meaty flavor. Shiitake mushrooms contain vitamin D, which aids in calcium absorption, keeping bones strong and teeth sparkling. And brussels sprouts are a good source of vitamin C, which may help fight wrinkles.
This method of cooking brussels sprouts gives them a delicious sweet and mapley flavor and a crispy texture. The mushrooms have a natural meaty flavor that is enhanced by roasting them with soy sauce and smoked paprika. The combination of the sweet brussels sprouts with the smoky mushroom “bacon” pairs perfectly.
Ingredients:
1 lb brussels sprouts, trimmed and sliced in half
1 tablespoon maple syrup
1⁄4 teaspoon salt
2 teaspoons extra virgin olive oil
4 oz shiitake mushrooms, de-stemmed and sliced
1 tablespoon low sodium soy sauce
1⁄2 teaspoon smoked paprika
Instructions:
Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper. Toss brussels sprouts with maple syrup, salt, and 1 teaspoon of the olive oil and spread in one layer on the prepared baking sheet. Toss the mushrooms with the remaining 1 teaspoon oil along with the soy sauce and smoked paprika. Sprinkle the mushrooms over the Brussels sprouts and move to fill spaces so everything is in one layer. Place in the oven for 20-30 minutes, until golden brown and crispy.
Yields : 4 servings
Per serving: 84 calories, 4.8 g protein, 15.8 g carbohydrates, 5.1 g fiber, 6.5 g sugars, 1.7 g fat, 0.2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 320 mg sodium, 49 mg calcium, 0.1 g omega-3 fats, 955 IU vitamin A, 96 mg vitamin C, 1 mg vitamin E, 1.7 mg iron, 0.8 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.