I loooove roasting brussels sprouts in the fall and winter. Roasted brussels sprouts with pistachios and pomegranate is a perfect addition to any holiday feast, or fall-time meal. As a Registered Dietitian, I like to encourage my clients to enjoy their favorite seasonal foods in a balanced way. One way that you can make your diet more balanced is to make sure 1/2 of your plate is coming from fruits and vegetables. This recipe can help you do just that, without missing out on any seasonal flavors!
Roasting Brussels Sprouts
Roasting is my favorite way to prepare brussels sprouts hands down. Once you get the hang of it, it will be your favorite way to prepare all vegetables! When you roast brussels sprouts, their leaves get nice a crispy while their center stays tender. I recommend cutting the sprouts at least in halve to help promote crispiness (more surface area!). This can also help get all of your sprouts about the same size, so they cook at the same rate. By roasting them you can also help breakdown some of their starches so they give off a slightly sweet taste. This flavor is accentuated by the pomegranates, and complimented by the nutty flavor of the pistachios!
Breaking Down a Pomegranate
If your recipe calls for pomegranate, you can save $2-5 by buying the whole fruit and breaking out the seeds on your own. It may look like a challenge, but with this underwater technique, you’ll take it with ease!
Brussel sprouts are a fabulous addition to any meal because they are high in many nutrients, including fiber, vitamin K, and vitamin C. Pomegranates also bring a lot of nutrition to your dinner table. Just 1/2 cup of pomegranate seeds contains 5 grams of fiber! That is 1/5th of your daily intake if you’re a woman, and about 1/8th if you’re a man. These ruby-colored seeds are also excellent sources of vitamin C, vitamin K and folate. These ingredient’s fiber content makes it a great side dish for people who are trying to balance their blood sugar and regular their hunger.
If you are taking a prescription blood thinner such as Warfarin or Coumadin, talk to your RD to find out a safe way to add brussel sprouts and pomegranate into your diet.
If you’re serving a crowd, feel free to double or triple the recipe!
Roasted Brussels Sprouts with Pistachios and Pomegranate
- Avocado oil spray
- 1 lb Brussels sprouts halved
- 1/2 tsp garlic powder
- 1/4 tsp kosher salt
- 1/2 cup pistachios chopped
- 1/4 cup pomegranate arils
- Preheat oven to 400º F. Spray baking sheet with cooking spray.
- Spray brussels with cooking spray and toss with garlic powder and salt.
- Roast in oven until browned and crispy, tossing occasionally, about 20 minutes.
- Remove from oven and transfer to serving dish. Sprinkle with pistachios and pomegranate arils.
Thanksgiving is next week! Come join Klara and Kaitlin to learn how to make some diabetes-friendly Thanksgiving side dishesPosted by Rebecca Bitzer and Associates: Maryland Dietitians on Tuesday, November 19, 2019
Nutrition info is approximate and may contain errors.
An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.