Health/Wellness

Orange Glazed Brussels Sprouts with Butternut Squash

By  | 

Over 400,000 loyal readers

There isn’t one food that can single handedly improve poor diet or prevent chronic illness.  It is a combination of many different foods especially colorful fruits and vegetables.  This dish is packed with superfoods and that is why this is one of my favorite side dishes!  It will also look beautiful on your table!

 

Brussels Sprouts are cruciferous vegetable resembling mini cabbages and are loaded with valuable nutrients.  Brussels sprouts contain an antioxidant called kaempferol.  Studies show that kaempferol may reduce cancer growth, decrease inflammation and promote heart health. 

 

Butternut squash is a good source of vitamin A and powerful antioxidants, zeaxanthin and lutein.  These components can help protect your vision. 

 

The brussels sprouts and butternut squash make this dish high in fiber, which supports digestive health, increases satiety and may reduce the risk of heart disease and diabetes.  It is also packed with vitamin C, an antioxidant that improves iron absorption and aids in tissue repair and immune function. Vitamin C has been linked to healthier skin too.  A study published in the American Journal of Clinical Nutrition found that higher intakes of vitamin C were linked to a lower likelihood of wrinkles and dryness.  Yes please!

 

Orange Glazed Brussels with Butternut Squash

Serves:  8

Prep time:  5 minutes

Cooking time:  20 minutes

 

Ingredients:

Orange Glaze

2 Tbsp. unsalted butter, melted

2 Tbsp.  honey

1 Tbsp. orange zest

¼ cup orange juice

2 tsp. apple cider vinegar

1/8 tsp. cinnamon, ground

¾ tsp. fresh thyme, chopped

Black pepper, to taste

 

Brussels Sprouts

2 Tbsp. Olive oil, divided

1 pound brussels sproups

3 cups butternut squash, peeled and cut into ½ inch cubes (about 1 squash)

½ cup toasted pecans

½ cup dried cranberries

½ tsp. salt (plus additional to taste)

 

1.     Combine all glaze ingredients in a small bowl and set aside.

2.     In a large sute pan, heat 1 Tbsp olive oil over medium heat.  Swirl to coat the pan, then add in butternut squash.  Sprinkle the squash with salt, stir to coat the oil, and spread out in a single layer.  Cook for 5 minutes without stirring to allow the pieces to begin to brown lightly.  Stir and cook for another 5 minutes for pieces to brown on other side.  Stir again and cook for another 5 mintues until the suash is fork tender.  Remove the squash from the pan and place into a bowl. 

3.     While squash is cooking, steam the brussels sprouts iuntil tender. 

4.     Heat another Tablespoon of oil over medium heat using same pan.  Place the steamed sprouts cut side down, and sear until nicely browned, about 3 minutes.  Turn over and sprinkle sprouts with ½ tsp salt and cook for an additional 3 minutes until browned. 

5.     Reduce heat to low and add the squash back to the pan, along with the pecans and dried cranberries and the orange glaze.  Cook for a few minutes, coating the ingredients and warming through.  Season with more salt and pepper as desired. 

 

Want more healthier Holiday recipes?  Go to www.allisonbrinkleydietitian.com to get your free ebook!

Allison is a Registered Dietitian Nutritionist with nearly 20 years experience. She has also obtained additional training from Tulane University and is a Certified Culinary Medicine Specialist. She truly believes that every time we put something in our mouth, we have the opportunity to promote our health. She is currently accepting clients. She will help you line up more accountability so that you are learning what it takes day to day to create a fit lifestyle that creates the habits as opposed to just putting a bandaid on your problem. She can be contacted at allisonbrinkleydietitian@gmail.com and www.allisonbrinkleydietitian.com

You must be logged in to post a comment Login

Leave a Reply