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Our 7 Best Brussels Sprouts Recipes

BRUSSELS SPROUTS GALORE!
Belonging to the same cruciferous vegetable family as cauliflower, cabbage and broccoli, these little "cabbage look-alikes" are healthy and delicious! Their slightly meaty taste is perfection when combined with nearly any spice blend! Though peak flavor is from October to spring, Brussels sprouts are available and delicious year round and are incredibly simple to prepare and cook!
Here are seven of our favorite recipes from which to choose! Check em' out...it's time to get your "easy" on!


"OVEN ROASTED CHILI GARLIC BRUSSELS SPROUTS"

Ingredients

  • 6 oz Brussels sprouts
  • 1 Tbsp olive oil
  • 1 tsp garlic powder
  • 1 Tbsp chili powder

Instructions

  • Preheat oven to 400°
  • Using food scale, weigh out 6 oz Brussels Sprouts
  • Toss all ingredients in a bowl
  • Pour Brussels sprouts onto a large oven safe pan; make sure they're not touching
  • Spray with cooking spray
  • Bake for 35 minutes

Serving Size: 1
Replaces: 3/4 vegetable, 1 fat
Add: 2oz more of your favorite program friendly vegetable(s)


"OVEN ROASTED PARMESAN BRUSSELS SPROUTS"

Ingredients

  • Using food scale, weigh out 6 oz Brussels sprouts
  • 1 Tbsp Olive Oil
  • 2oz Parmesan Cheese
  • 1 tsp garlic powder
  • 1 tsp Mrs. Dash Table Blend
  • 1 tsp pepper

Instructions

  • Preheat oven to 400°
  • Lightly spray cookie sheet with cooking spray
  • In a bowl, combine Brussels sprouts (halved and ends trimmed) with remaining ingredients
  • Toss together evenly coating all Brussels sprouts
  • Spread onto cookie sheet and make sure they're not touching
  • Cook for 35 minutes

Serving Size: 1
Replaces: 3/4 vegetable, 1 fat, 1 protein
Add: 2oz more of your favorite program friendly vegetable(s)


"CRISPY GARLIC SAUTEED BRUSSELS SPROUTS"

Ingredients

  • Using food scale, weigh out 6 oz Brussels sprouts
  • 1 Tbsp olive oil
  • ½ packet of Metabolic Research Center's Chicken Bouillon (High Nutrient Supplement)
  • 1 tsp Mrs. Dash Garlic and Herb
  • 3 cloves minced garlic

Instructions

  • Heat skillet with oil on medium-high heat.
  • Add minced garlic and saute until crispy and brown. Be careful not to burn the garlic.
  • Drain garlic and oil through strainer.
  • Separate the crispy garlic and garlic infused oil.
  • Add the oil back into the skillet on high heat.
  • Add the Brussels sprouts and quickly saute. Toss back and forth with a spatula. The outer leaves of the Brussels sprouts should turn dark and crispy.
  • Add the crispy garlic, Chicken Bouillon and Mrs. Dash.
  • Stir to combine well with the Brussels sprouts.
  • Remove from heat and serve immediately.

Serving Size: 1
Replaces: 3/4 vegetable, 1 fat, 1/2 High Nutrient Supplement (Clear)
Add: 2oz more of your favorite program friendly vegetable(s)


"CRISPY SKILLET BRUSSELS SPROUTS WITH BACON"

Ingredients

  • 2 strips bacon cut into ½ inch pieces (uncured bacon if on an MRC weight loss Program Menu)
  • Using food scale, weigh out 6 oz Brussels sprouts
  • 2 cloves of minced garlic
  • ¼ tsp olive oil
  • 2 tbsp Mrs. Dash table blend
  • 1 tbsp pepper
  • 2 tbsp low sodium chicken bouillon for deglazing (optional)

Instructions

  • Trim both ends of Brussels sprouts.
  • Bring a pot of water to boil, add Brussels sprouts. Cook about 3-5 minutes depending on the size of the sprouts.
  • Drain and shock by rinsing with ice cold water immediately to stop the cooking process.
  • When cooled, cut in half lengthwise, larger ones can be quartered. Pat dry with papertowell.
  • Heat a large pan to medium heat and add the chopped bacon.
  • Let cook a minute.
  • In the same pan add the olive oil, Brussels sprouts and garlic, then turn heat up slightly and cook until they start to brown around the edges and bacon is crisp, 8 to 10 minutes.
  • Season with Mrs. Dash and pepper
  • Deglaze with low sodium chicken bouillon if needed.
  • Remove Brussels sprouts from heat and serve.

Serving Size: 1
Replaces: 3/4 vegetable, 1 fat
Add: 2oz more of your favorite program friendly vegetable(s)


"BRUSSELS SPROUTS SALAD"

Ingredients

  • Using food scale, weigh out 6 oz Brussels sprouts
  • ½ medium sized apple diced
  • 2oz diced or shredded cheddar cheese
  • 2oz chopped pecans

For the dressing:

  • 1 Tbsp dice green onions
  • 1 Tbsp dijon mustard
  • 1 packet low calorie sweetener of your choice
  • 1 Tbsp apple cider vinegar
  • 2 Tbsp of water
  • Light salt and pepper (to taste)

Instructions

  • Cut off both ends of Brussels sprouts then halve them lengthwise.
  • Thinly slice each Brussels sprout crosswise to cut into shreds.
  • Place the shredded Brussels sprouts in a bowl alone with the apples, cheese and pecans.
  • Place the green onions, vinegar, dijon mustard, water, salt and pepper and sweetener in a jar.
  • Shake to combine.
  • Pour the dressing over the salad. Toss to combine, then serve.

Serving Size: 1
Replaces: 3/4 vegetable, 1 fat, 1 carb, 1 protein
Add: 2oz more of your favorite program friendly vegetable(s)


"GARLIC LEMON ROASTED BRUSSELS SPROUTS"

Ingredients

  • Using food scale, weigh out 6 oz Brussels sprouts
  • 1 Tbsp of olive oil
  • 2 tsp fresh lemon juice
  • 2 tsp Mrs. Dash (table blend)
  • 2 tsp pepper

Instructions

  • Preheat oven to 400°.
  • Wash Brussels sprouts, remove ends and halve them lengthwise
  • In a bowl toss Brussels sprouts, garlic, oil and lemon juice.
  • Spread onto cookie sheet and season with pepper and Mrs. Dash table blend
  • Bake for 10 minutes, toss and bake for another 15 minutes. Serve and enjoy!

Serving Size: 1
Replaces: 3/4 vegetable, 1 fat
Add: 2oz more of your favorite program friendly vegetable(s)


"SMASHED BRUSSELS SPROUTS"

Ingredients

  • Using food scale, weigh out 6 oz Brussels sprouts
  • 1 Tbsp olive oil
  • 2 cloves garlic (minced)
  • 1 tsp chopped thyme
  • 1 tsp kosher salt
  • 1 tsp pepper
  • 2oz grated parmesan cheese
  • 2oz shredded mozzarella cheese
  • Fresh parsley, chopped for garnish

Instructions

  • Preheat oven to 425° and line or spray baking pan.
  • Prepare an ice bath in a medium bowl.
  • Blanch Brussels sprouts (plunge foods into boiling water for a few seconds or a few minutes, then remove and place in ice water).
  • Bring a medium sized pot of water to boil. Add Brussels sprouts and cook until bright green and very tender, about 10 minutes. Add Brussels sprouts to ice bath to cool then drain.
  • Spread sprouts onto baking pan, toss blanched Brussels sprouts with olive oil, garlic and thyme. Using the end of a small glass or mason jar, press down on the Brussels sprouts to smash them into a flat patty.
  • Season each smashed Brussels sprouts with a dash of salt and pepper, then sprinkle with mozzarella and parmesan.
  • Bake until the bottom sides of the sprouts are crispy and the cheese is melted and golden, about 20 minutes. Garnish with parsley and serve warm.

Serving Size: 1
Replaces: 3/4 vegetable, 1 fat, 1 protein (reduce cheese by half if on an MRC Menu)
Add: 2oz more of your favorite program friendly vegetable(s)

Credit to Sandy Hamilton from our MRC in Fayetteville, AR for creating these fabulous recipes!
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