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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"We kids feared many things in those days - werewolves, dentists, North Koreans, Sunday School - but they all paled in comparison with Brussels sprouts."
-
Dave Barry, Columnist


The refrigerator light goes on...

I love Dave Barry but I like brussels sprouts even better. Sad, I suppose, but I loved them as a kid too. If you don't really care for them, try this technique of shredding them and steaming. They lose a lot of their bitterness and are sweet. This makes them a great base for salads. You can use almost any variation with this. Salmon or shrimp would work great. Peas or garbanzos instead of corn. Almonds instead of pine nuts. That's the great thing about recipes. Once you have the building blocks you can tailor them to your own taste.

Vinegars

For the most part I have specified what type of vinegar to use in a specific recipe.

Vinegar is almost always made from wine (or any alcoholic beverage) by fermenting the alcohol with acid, thereby producing bacteria. So, apple cider vinegar comes from just that and white vinegar comes from clear grain alcohol.

Most recipes call for white or red wine vinegar. Purchasing better quality vinegars is important to making your recipe great. Less expensive vinegars are produced in large vats, often in a day or two. More complex vinegars are made over time in much the same fashion as making wine, using oak casks and prolonged fermentation and aging.

You will see herbed vinegars on the market (like tarragon vinegar). These are simply vinegars that have been steeped with herbs or infused with other flavors.


 

Shredded Brussels Sprouts Salad



Servings = 2 | Serving size =about 3 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe keeps well for about 48 hours in the refrigerator.

1 lb Brussels sprouts (thinly sliced)
2 cups water
4 tsp olive oil (divided)
2 Tbsp pine nuts
1 ear corn (cut kernels from cob)
8 ounces boneless skinless chicken breast
2 tsp coarse ground mustard
1 Tbsp white wine vinegar
1/4 cup reduced fat sour cream
1/4 tsp salt
fresh ground black pepper (to taste)
1/8 tsp dried tarragon

Place the water in a medium sauce pan fitted with a steamer basket. Add the shredded brussels sprouts to the steamer basket and place the pan over high heat.

Steam the brussels sprouts for ten minutes. Toss at least once so that they are well mixed and cook evenly.

Remove to a large bowl and toss. Place in the refrigerator.

Place a large skillet over medium high heat and add 1 teaspoon olive oil. Add the pine nuts and cook for about 2 minutes, tossing frequently. Add the corn kernels and cook for about 7 minutes, tossing frequently. Remove and add to the bowl with the brussels sprouts.

Place another teaspoon of olive oil in the pan and add the chicken breast. Cook for about 10 minutes and turn. Cook for another 8 10 minutes until done. Remove from the pan and cut into 1 inch cubes. Place in the refrigerator to chill.

Mix together the remaining 2 teaspoons olive oil with the mustard, vinegar, sour cream, salt, pepper and tarragon. Chill.

When all the ingredients are chilled fold together until well blended and serve.

Nutrition Facts

Serving size = about 3 cups

Servings = 2

.

Amount Per Serving

Calories 453 Calories from Fat 186
  % Daily Value
Total Fat 21g 33%
    Saturated Fat 5g 23%
    Monounsaturated Fat 9g  
    Trans Fat 0g  
Cholesterol 80mg 27%
Sodium 503mg 21%
Total Carbohydrates 33g 11%
    Dietary Fiber 10g 42%
    Sugars 9g  
Protein 38g  
Vitamin A 41% Vitamin C 326%
Calcium 17% Iron 27%
Vitamin K 407 mcg Potassium 1433 mg
Magnesium 127 mg