Brussels Sprouts for People who Hate Brussels Sprouts
- Sharp knife
- Large high-sided skillet
- Slotted spoon
- Serving dish
- 1 tablespoon butter
- 3 cloves chopped garlic
- 1 lb. fresh or frozen Brussels sprouts
- 2 to 2 1/2 cups low-sodium chicken broth
- 1 fresh lemon
- Rinse brussels sprouts under cool water and drain in a colander. (If using fresh sprouts score the bottom of each sprout with an X using a sharp knife. Remove any loose leaves.)
- Melt the butter in the skillet and sauté chopped garlic.
- Add the brussels sprouts to the pan and cover with chicken broth
- Turn heat to medium high and bring the chicken broth to a boil. Cover the saucepan and reduce the heat so the sprouts simmer slowly.
- Simmer sprouts for 10 minutes, or until easily pierced with a fork.
- Strain off excess chicken broth.
- Roll the lemon to release the juice, cut in half and squeeze juice over cooked brussels sprouts.
- For added taste sprinkle chopped walnuts or almonds over cooked sprouts.
High Fiber Fruit Spread
Mix together the following three ingredients:
- 1 cup Apple sauce
- 1 cup Fiber One cereal
- 1 cup Prune juice
Let sit in the refrigerator overnight.
Recipe by WVU Medicine dietitian: Judy Siebart, RD, LD, CDE, MS
Other High Fiber Recipes
2 teaspoons olive oil
1 small sweet potato, peeled and diced
1 small yellow onion, chopped
3⁄4 cup frozen, sliced tricolor bell peppers, thawed
2 cups packed baby spinach, roughly chopped
1 teaspoon chile powder
2 large eggs, beaten
2 large egg whites, beaten
4 (9- or 10-inch) whole wheat tortillas
1 ounce shredded cheddar cheese
In a medium skillet on medium, heat oil. Add potato, onion and bell peppers, and sauté for about 8 minutes, stirring occasionally, until potatoes are tender and onions are translucent. Add spinach and chile powder; sauté for 2 minutes more.
Increase heat to medium high. Add eggs and egg whites. Cook for 3 minutes, stirring frequently, until eggs are cooked through. Turn off heat and let cool for about 10 minutes.
Tear off 4 16-inch rectangles of foil and lay 1 tortilla on top of each. Divide egg mixture evenly into the center of each tortilla. Sprinkle evenly with cheese. To wrap, fold edges in, then roll forward tightly. Wrap burrito tightly in foil. (NOTE: Alternatively, line with parchment paper and then wrap in foil.)
Place wrapped burritos in a large zip- top freezer bag and freeze for up to 3 months. To serve, preheat oven to 400°F. Place a burrito, still wrapped, on a baking sheet and bake for 35 minutes. Use tongs to transfer wrapped burrito to a paper bag and take on the go. (NOTE: Baked burritos will stay warm for 15 to 20 minutes; they can be eaten on the go or when you get to work. If reheating in the microwave, make sure to remove foil first.)
Serves: 4 | Serving Size: 1 burrito
1 medium Zucchini, ends removed and sliced
Salt and Pepper to taste
1 tablespoon Olive Oil
1 medium Tomato, sliced
1/8 cup Red Onion, sliced
1 cup Kale, tough stems removed
1 slice cheese (approx. 110 calories each)
2 large Flour Tortillas (approx. 120 calories each)
4 tablespoons Hummus
Heat a skillet or grill to medium heat.
Remove the ends from the zucchini and slice length wise into strips. Toss sliced zucchini in olive oil and sprinkle with salt and pepper.
Place sliced zucchini directly on grill and let cook for 3 minutes, turn and cook for 2 more minutes. Set zucchini aside.
Place the tortillas on grill for approximately one minute, or just until grill marks are visible and tortillas are pliable.
Remove tortillas from grill and assemble wraps, 2 tablespoons of hummus, one slice of cheese, zucchini slices, 1⁄2 cup kale, onion and tomato slices. Wrap tightly and enjoy.
Serves: 2 | Serving Size: 1 wrap