As kids, we hated vegetables and Brussels sprouts topped that list. But now that we’re grown-ups, Brussels sprouts are kinda awesome. No, scratch that. They are super awesome! Brussels sprouts sautéed with bacon has become such a popular side dish, but let’s be real here: bacon is a fat, not a protein. What’s a healthy foodie to do!? Here’s my twist on Brussels sprouts that doesn’t sacrifice any flavor or break the calorie bank. It’s perfect for any weeknight or a weekend dinner party. This is one dish that friends will be raving about for days to come. Enjoy!

Brussels Sprouts (Serves 4 as a small side dish)

Ingredients:

  • 1 lb of Brussels Sprouts
  • 1-1.5 tbsp of canola oil
  • 1 tsp salt
  • 1-2 tsp pepper
  • 1 lemon

Steps:

  • Place a full baking sheet into the oven and preheat the oven to 425 degrees (10 minutes). This helps the Brussels sprouts brown quickly.
  • Cut/discard the ends of the sprouts. Then, cut the bulbs into quarters.
  • Put the quartered Brussels sprouts into a medium sized bowl. Add the canola oil and toss until they are equally coated.
  • Once the oven is properly heated, dump the Brussels sprouts onto the hot baking sheet (parchment paper is optional). Make sure there is only 1 layer so they can cook and brown evenly.
  • Sprinkle salt and pepper on them, and close the oven door.
  • Cook them until they are bright green and the bottoms are nicely browned (approximately 15-20 minutes).
  • When they are done, scoop them into a serving bowl. Squeeze a wedge of lemon juice on the Brussels sprouts, and serve immediately.
  • Add 1-2 wedges of lemon next to the serving bowl for anyone who wants extra. Presentation is everything!

Boom! *microphone drop*

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Thomas Ngo is a Registered Dietitian in the Bay Area, California. He specializes in athletic performance and weight gain/loss. He loves Brussels sprouts but has never met a french fry he didn’t like. If you want to work with a Rise coach like Thomas, sign up at www.rise.us.