Maple-Dijon Brussels Sprouts Recipe
Brussels sprouts have come a long way since their flavorless boiled preparation of the past. Now, this trendy cruciferous veggie is all the rage, probably because people have figured out the necessity of adding sugar to complement its bitterness.
Recipe developer and registered dietitian, Kristen Carli, MS, RD, brings us this recipe for maple Dijon Brussels sprouts. "I often advise my patients on ways to add flavor to their veggies. We are all used to marinating our meat, but we often forget this step when cooking with vegetables," Carli explains. "Veggies need to be prepared with seasonings too!". This tip is crucial for us. We will no longer allow sad boiled Brussels sprouts at our dinner table.
Adding flavor does not have to be complicated or require an endless list of ingredients. This recipe comes together in less than an hour with only six ingredients — three if you don't count the kitchen staples of olive oil, salt, and pepper.
Gather your ingredients for maple Dijon Brussels sprouts
To make these maple Dijon Brussels sprouts, you can start by gathering your ingredients. For this recipe, you will need Brussels sprouts, maple syrup, Dijon mustard, olive oil, salt, and pepper.
Remove stems and halve the sprouts
Because Brussels sprouts grow on a stalk, the stems can be rather tough, so it's best to remove these tough stems. You can do so by slicing them off the bottom, removing a small portion of the sprout with the stem. Then, halve the Brussels sprouts and place them in a large bowl.
Make the maple and Dijon glaze
The key to making Brussels sprouts that even the pickiest eaters will enjoy is adding flavor, which is where the sweet and tangy maple Dijon sauce comes into play. In a small bowl, add the maple syrup, Dijon mustard, olive oil, salt, and pepper. Whisk this mixture well until it is fully emulsified.
Pour sauce over brussels sprouts, toss, and bake
Pour the maple mixture over the halved Brussels sprouts. Give the veggies a good toss, ensuring that they are well-coated. You want every last bit to be covered in that flavorful sauce. Then, pour them onto a large baking sheet and spread them out before baking in the preheated oven for 30 minutes.
Once they're done baking, the sprouts should be perfectly tender. Serve them alongside pork tenderloin, chicken, steak, or bring them to a holiday gathering.
- 2 pounds Brussels sprouts
- ¼ cup maple syrup
- 1 tablespoon olive oil
- 2 tablespoons Dijon mustard
- 1 teaspoon salt
- ½ teaspoon pepper
- Preheat the oven to 350 F.
- Remove the tough stem from each Brussels sprout, then halve them.
- In a small bowl, add the maple syrup, olive oil, Dijon mustard, salt, and pepper. Whisk to combine.
- Place the halved Brussels sprouts in a large bowl. Pour the maple/Dijon mixture over the sprouts, tossing to thoroughly coat each one. Pour the sprouts out onto a large baking sheet in a single layer.
- Bake for 30 minutes, then serve right away.
| Calories per Serving | 123 |
| Total Fat | 2.9 g |
| Saturated Fat | 0.4 g |
| Trans Fat | 0.0 g |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 22.8 g |
| Dietary Fiber | 6.0 g |
| Total Sugars | 11.3 g |
| Sodium | 400.0 mg |
| Protein | 5.3 g |
