Delicious Balsamic Brussels Sprouts



brussel sprouts

Created by my wonderful son Evan, here’s a super easy, really yummy way to make Brussels sprouts. They’re steamed in the microwave to soften and sauteed in a pan with olive oil, garlic and balsamic vinegar, until blackened. Made this way creates a wonderful sweetness. Each skinny serving has 85 calories, 4 grams of fat and 3 Weight Watchers SmartPoints. It might even make some Brussels sprout lovers in your family…It has in mine!

Prep Time: 5 minutes

Cook Time: 8 minutes


Ingredients

1 (16 oz) bag Brussels sprouts

Olive oil spray

1 tablespoon olive oil

2 teaspoons fresh garlic, chopped

Salt and pepper, to taste

1 dash cayenne pepper, to add spice, optional

2-3 tablespoons balsamic vinegar, to taste


Instructions

1. Poke a few holes in the bag of Brussels sprouts and steam in microwave for about 2-2½ minutes, until soft. To cook on cooktop: Add Brussels sprouts to a pot and add a little water. Cover pot and steam until soft, about 5 minutes. Drain and cut each in half.

2. Coat a large nonstick pan with olive oil cooking spray. Heat olive oil in pan. Add Brussels sprouts and garlic. Season with a little salt and pepper and a dash of cayenne, if desired. Saute over medium-high heat. Continue to stir often. Use a spatula to turn over several times. Add balsamic vinegar and continue to cook until blackened.

Makes 4 serving (each serving about ¾ cup)


Food Fact

Brussels sprouts belong to the cancer fighting cruciferous family. They were developed near their namesake city of Brussels, Belgium. They grow in rows of sprouts on a long, thick stock.


Healthy Benefit

Brussels sprouts contain good amounts of vitamin A, C, folic acid and fiber.


Shopping Tip

Choose Brussels sprouts that are firm, compact, and have bright green buds. The smaller the sprouts the more tender they will be. I found them at Trader Joe’s in the produce section.

 

Weight Watchers SmartPoints 3
Weight Watchers POINTS PLUS
2
Weight Watchers
(old points) 1

SKINNY FACTS: for 1 serving (~¾ cup)
85 calories, 4g fat, 0.5g sat. fat, 0mg chol, 4g protein, 12g carbs, 4g fiber, 104mg sodium, 3g sugar