Maple Glazed Brussels Sprouts (diabetic)
Printed from Inclusive Kitchen — Maple Glazed Brussels Sprouts
Maple glazed Brussels sprouts are a delightful twist on a classic vegetable side dish, perfect for any occasion. This diabetic-friendly version uses a reduced amount of maple syrup, allowing you to enjoy the sweet, earthy flavors without the sugar overload. The Brussels sprouts are roasted to perfection, resulting in a crispy exterior and tender interior, while the glaze adds a touch of sweetness that complements their natural bitterness.
Historically, Brussels sprouts have been cultivated since the 16th century in Belgium, where they were named after the city of Brussels. They have since become a staple in many kitchens, especially during the fall and winter months. This recipe not only honors that tradition but also adapts it for those mindful of their sugar intake. After all, who says healthy eating can’t be delicious?
As you prepare this dish, you’ll find that the combination of maple syrup and balsamic vinegar creates a beautifully balanced glaze that enhances the Brussels sprouts without overwhelming them. Plus, roasting them brings out their natural sweetness, making them a hit even among those who claim they don’t like vegetables. Just remember, if someone says they don’t like Brussels sprouts, they probably just haven’t had them roasted with maple glaze yet!
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
Instructions
- Preheat your oven to 400°F (200°C). This temperature is ideal for roasting, allowing the Brussels sprouts to caramelize beautifully.
- While the oven is heating, rinse the Brussels sprouts under cold water and trim the ends. Cut any large sprouts in half to ensure even cooking.
- In a large mixing bowl, combine the Brussels sprouts with 2 tablespoons of olive oil, 1 tablespoon of maple syrup, 1 tablespoon of balsamic vinegar, 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, and 0.5 teaspoon of garlic powder. Toss everything together until the sprouts are evenly coated.
- Spread the coated Brussels sprouts in a single layer on a baking sheet. Make sure they are not overcrowded; this helps them roast rather than steam.
- Place the baking sheet in the preheated oven and roast for 20-25 minutes. Stir the sprouts halfway through to ensure they brown evenly.
- Check for doneness after 20 minutes. The Brussels sprouts should be tender when pierced with a fork and have a nice golden-brown color on the outside.
- Once done, remove the baking sheet from the oven and let the sprouts cool for a few minutes. This allows the glaze to set slightly.
- Taste and adjust seasoning if necessary, adding more salt or pepper as desired. This step is crucial because everyone's palate is different.
- Serve warm as a side dish to your favorite protein or as part of a hearty salad. These Brussels sprouts pair wonderfully with grilled chicken or roasted salmon.
- Enjoy the delightful balance of flavors and the health benefits of this diabetic-friendly dish. Remember, eating healthy doesn’t mean sacrificing taste!
Nutrition (per serving)
- Calories: 120
- Carbs g: 10
- Protein g: 3
- Fat g: 8
- Sugar g: 2
