Seasoned Brussels Sprouts

Spruce up your Brussel sprouts with garlic and ginger and garnish with toasted almonds. This superfood, a “cool season” crop related to cabbages and other leafy greens, should be easy to find at your local farmers’ market or fresh or frozen at your grocery store.

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Preparation time: 25 minutes.



Bring the 6 cups of water to a boil in a large pan. Meanwhile, cut an “x” in the stem end of the sprouts for more even cooking. Add the Brussels sprouts to the boiling water. Cook 6–7 minutes (or until tender when pierced with a fork; do not overcook), then drain well. Set aside.

Melt margarine in a large, nonstick skillet over medium heat. Add green onion, garlic, salt, and ginger. Cook, stirring frequently, until onion softens. Add sprouts and gently toss to coat. Heat 1–2 minutes, then sprinkle with toasted almonds.

Yield: approximately 3 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 80, Carbohydrates: 8 g, Protein: 3 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 460 mg, Fiber: 3 g

Exchanges per serving: 1 vegetable, 1 fat. Carbohydrate choices: 1/2.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.