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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 NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

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, Humorist

The refrigerator light goes on...

I have loved brussels sprouts for years. I was one of those kids who actually liked them and have cooked them all sorts of ways through the years. It was about 10 years ago that a friend of mine served me shredded brussels sprouts. They are great steamed, but this fresh salad is a bit like a tender, sweet cole slaw.

Brussels Sprouts

The rule of thumb for this tiny member of the cabbage family is to buy small ones and buy them as fresh as possible. Even though they look like little cabbages, they actually grow off the sides of a thick stalk and can be found in the market this way now (and if you do, buy them).

Try to use them the day that they are purchased, as there is less time for them to develop a bitter flavor.

There�s a lot of fiber in these little guys. Each serving has almost five grams.

4 ounces brussels sprouts = 49 calories, 0 fat, 0g sat fat, 0g mono fat, 4g protein, 10g carbohydrates, 28mg sodium, 0mg cholesterol, 198 mcg Vitamin K


 

Brussels Sprouts and Lima Beans Salad



Servings = 4 | Serving size =about 1 cup

Cooking Time = 30 Minutes

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

This recipe can be divisible by 2.

Cooking time does not include chilling time. This recipe keeps well, refrigerated, for about 48 hours.

1 lb brussels sprouts
1/2 small avocado (about 2 ounces)
2 Tbsp reduced fat sour cream
1/4 cup 2% milk
1/4 tsp salt
fresh ground black pepper (to taste)
1/4 tsp dried tarragon
2 tsp white wine vinegar
1 lb frozen baby lima beans (thawed)
1 ounce Parmigiano-Reggiano (grated)

Thinly slice the brussels sprouts horizontally. Remove the tough core of the brussels sprouts as you slice them and discard.

Combine the avocado, sour cream, milk, salt, pepper, tarragon and vinegar in a mini chopper or blender and puree.

Fold the brussels sprouts together with the lima beans, dressing and grated parmesan. Chill.

Nutrition Facts

Serving size = about 1 cup

Servings = 4

.

Amount Per Serving

Calories 262 Calories from Fat 67
  % Daily Value
Total Fat 7g 9%
    Saturated Fat 2g 12%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 14mg 5%
Sodium 461mg 18%
Total Carbohydrates 36g 14%
    Dietary Fiber 11g 39%
    Sugars 6g  
Protein 17g  
Vitamin A 25% Vitamin C 208%
Calcium 22% Iron 29%
Vitamin K 210 mcg Potassium 1111 mg
Magnesium 101 mg