Maple-Balsamic Roasted Brussels Sprouts (diabetic)
Printed from Inclusive Kitchen — Maple-Balsamic Roasted Brussels Sprouts
Maple-Balsamic Roasted Brussels Sprouts are a delightful side dish that brings together the earthy flavor of Brussels sprouts with the sweet and tangy notes of maple syrup and balsamic vinegar. This diabetic-friendly version uses a reduced amount of maple syrup, making it a perfect accompaniment for those watching their sugar intake. Roasting these little green gems enhances their natural sweetness while adding a satisfying crispness that makes them hard to resist.
Historically, Brussels sprouts have been cultivated since the 16th century in Belgium, where they were named after the city of Brussels. They gained popularity in the United States in the 20th century, and today, they are a staple in many households, especially during the fall and winter months. With their high fiber content and rich nutrient profile, they are not only delicious but also a healthy addition to any meal.
In this recipe, we’ll guide you through the steps to achieve perfectly roasted Brussels sprouts that are both flavorful and visually appealing. The combination of maple syrup and balsamic vinegar creates a glaze that caramelizes beautifully in the oven, giving the sprouts a glossy finish. And don’t worry, if you’re not a fan of Brussels sprouts, we won’t hold it against you—after all, they’re like the misunderstood middle child of the vegetable world.
So, preheat your oven, grab your baking sheet, and let’s get roasting! These Maple-Balsamic Roasted Brussels Sprouts will not only brighten up your plate but also your palate. They make a fantastic side dish for any protein or can be enjoyed on their own as a healthy snack. Just remember, if anyone asks why you’re eating Brussels sprouts, just tell them you’re trying to be “sprout-tacular”!
Ingredients
- 1 pound Brussels sprouts
- 2 tablespoons olive oil
- 1 tablespoon maple syrup
- 1 tablespoon balsamic vinegar
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
Instructions
- Preheat your oven to 400°F (200°C). This temperature is ideal for roasting vegetables, allowing them to caramelize and develop a rich flavor.
- While the oven is heating, rinse 1 pound of Brussels sprouts under cold water. Trim the ends and remove any yellow or damaged outer leaves to ensure even cooking.
- Cut the Brussels sprouts in half lengthwise. This increases their surface area, allowing for better caramelization and a more appealing texture.
- In a large mixing bowl, combine 2 tablespoons of olive oil, 1 tablespoon of maple syrup, and 1 tablespoon of balsamic vinegar. Whisk these ingredients together until well blended.
- Add the halved Brussels sprouts to the bowl, along with 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, 0.5 teaspoon of garlic powder, and 0.5 teaspoon of onion powder. Toss everything together until the sprouts are evenly coated.
- Spread the Brussels sprouts in a single layer on a large baking sheet. Make sure they are not overcrowded, as this will help them roast rather than steam.
- Place the baking sheet in the preheated oven and roast for 20 to 25 minutes. Stir the sprouts halfway through to ensure even cooking and browning.
- Check for doneness by piercing a sprout with a fork; it should be tender and caramelized on the edges. If they need more time, continue roasting for an additional 5 minutes.
- Once done, remove the baking sheet from the oven and let the Brussels sprouts cool for a few minutes. This will help them firm up slightly, enhancing their texture.
- Serve the Maple-Balsamic Roasted Brussels Sprouts warm, either as a side dish or a healthy snack. They pair wonderfully with grilled chicken or fish.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
- Feel free to experiment with additional spices or toppings, such as crushed nuts or a sprinkle of cheese, to customize the dish to your liking.
Nutrition (per serving)
- Calories: 150
- Carbs g: 15
- Protein g: 4
- Fat g: 9
- Sugar g: 3
