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Grilled Brussels Sprouts with Maple-Mustard Glaze


Grilled Brussels Sprouts with Maple-Mustard Glaze

Combat side dish boredom with these sticky-sweet-slightly-spicy Grilled Brussels Sprouts with Maple-Mustard Glaze. They’re delicious hot or cold and come together quickly for a deliciously different weeknight side dish you’ll love. 

This post was created in partnership with Ocean Mist Farms.

Everyday we’re brusselin’ 

While we may not be enjoying brussels sprouts every day you can bet that we are always thinking up new ways to enjoy the same vegetables to help you combat side dish boredom. We love how these Grilled Brussel Sprouts with Maple-Mustard Glaze turned out because they are anything but boring. 

They’re just lightly steamed then threaded onto skewers and brushed with a sticky, sweet, and spicy glaze of mustard and maple syrup before being quickly finished on a hot grill. The result is a crisp-tender sprout with crispy bits that are delicious served hot, at room temperature, or even cold. 

Baby cabbage or nutrition powerhouse?

This delightful and nutrition-rich vegetable may look like tiny cabbage, but has a denser texture and milder flavor. And if you ask us, they’re even more versatile than cabbage and can be enjoyed year roasted, steamed, shredded in a salad or slaw, and now, grilled!

Health benefits of Brussels sprouts:

  • Naturally low in fat and sodium
  • Good source of dietary fiber to support regularity and gut health
  • Excellent source of vitamin K and vitamin C
  • High in antioxidants that may reduce inflammation and improve heart health

Fun Fact: Brussels sprouts originated in Northern Europe and got their name from being cultivated near the Belgian capital city, Brussels, in the late 16th century. After World War I, the cultivation of this hardy, long-storing vegetable grew throughout Europe spreading to North America where they have recently become more popular thanks to their versatility and excellent nutritional value. 

Stop overcooking your Brussels sprouts

We’ve partnered with Ocean Mist Farms to bring you these Grilled Brussels Sprouts with Maple-Mustard Glaze using their Season & Steam Whole Brussels Sprouts. The award-winning microwavable steam package makes cooking fresh vegetables so easy and convenient! You’ll never boil Brussels sprouts again.  

Each Season & Steam package of fresh vegetables is cleaned and ready to use and theirs is the only steam bag on the market that gives you the option to pre-season your vegetables, reseal and steam by microwave all within the same bag.

Ocean Mist Brussels sprouts are grown year-round in California and Mexico which provide the perfect growing conditions for these delicious, bite-sized gems. Click here to find Ocean Mist Season & Steam at a store near you.

Ingredients for Grilled Brussels Sprouts with Maple-Mustard Glaze

  • Brussels sprouts – Choose spouts of similar size that have bright green, tightly packed leaves, and are heavy for their size. 
  • Maple syrup
  • Spicy Brown or Dijon Mustard
  • OilOlive oil or avocado oil both work well in this recipe
  • Garlic – Grating the garlic cloves with a Microplane grater makes them virtually disappear into sauces and dressings and helps better distribute their flavor.
  • Crushed red pepper flakes 
  • Fine salt and black pepper

How to Make Grilled Brussels Sprouts

Preheat the grill to high heat (425℉) so that it has enough time to get hot while you prepare the Brussel sprouts. We want those edges to get nice and crispy and a not-so-hot grill won’t do it. If you’re planning to use wooden or bamboo skewers, make sure you’ve soaked them in water for 30 minutes to reduce the risk of burning (or invest in a set of inexpensive, reusable metal skewers and always be ready). 

Start with clean, trimmed Brussels sprouts of roughly equal size. Ocean Mist Farms Season & Steam Whole Brussels makes this part a cinch since they’re already trimmed and washed. Just open the bag, season with salt and pepper, reseal the bag, and place it in the microwave with the steam valve side up. Cook for 4-5 minutes or until crisp-tender. Remove the bag from the microwave and carefully open the bag. 

If you don’t have a microwave, you can still enjoy the convenience of Season & Steam whole Brussels. Just place a large skillet with a tight-fitting lid on the stove. Add ½ inch of water to the bottom of the pan and bring to a boil. Add the Brussels sprouts and season with salt and pepper. Cover the skillet with the lid and reduce the heat to medium-low. Cook for 3-4 minutes or until the sprouts are crisp-tender. Drain and pat dry with a paper towel or clean kitchen towel. 

Next, carefully thread the steamed Brussels sprouts onto the skewers. We like to thread them lengthwise from the stem end through the top but you can insert the pointed end of the skewer in from the side if that’s easier for you. 

Next, mix up the glaze by combining the maple syrup, mustard, oil, garlic, red pepper flakes, salt, and black pepper in a small bowl. Whisk well to combine. Set aside 1 tablespoon of the glaze to be used later for serving. 

Once all of the Brussels sprouts have been skewered, brush the glaze onto the sprouts. A silicone basting brush makes this super easy (and it’s dishwasher safe!) but if you don’t have a brush, just spoon the glaze onto the sprouts and slather it around with the back of the spoon. 

Place the skewers directly on the grill grate and cooker over direct heat for 2 minutes or until grill marks appear or the outermost leaves start to get charred and crispy on the edges. Turn and repeat two more times cooking for a total of 6 minutes or until cooked to your liking. Remove the skewers from the grill to a clean plate or platter. Drizzle grilled Brussels sprouts with reserved glaze and serve. May be served hot or cold.

How to Store Grilled Brussels Sprouts

Leftovers may be stored in an airtight container with a lid in the refrigerator for up to 4 days. We do not recommend freezing, as the texture of the Brussels sprouts will soften and get watery upon thawing and reheating. 

Can these Grilled Brussels Sprouts be enjoyed on a Whole30?

Unfortunately, because this recipe contains maple syrup, it is not Whole30-friendly. This recipe is, however, gluten-free, grain-free, dairy-free, nut-free, and vegan, making these perfect grilled Brussels sprouts a tasty and allergy-friendly recipe that many can enjoy. 

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Let’s Get Cookin’

Grilled Brussels Sprouts with Maple-Mustard Glaze

Combat side dish boredom with these sticky-sweet-slightly-spicy Grilled Brussels Sprouts with Maple-Mustard Glaze. They’re delicious hot or cold and come together quickly for a deliciously different weeknight side dish you’ll love. 

  • Author: Jessica Beacom
  • Prep Time: 15 mins.
  • Cook Time: 10 mins.
  • Total Time: 25 mins.
  • Yield: Serves 6 1x
  • Cuisine: Gluten-Free, Vegan

Ingredients

  • 1 lb. small-medium Brussels sprouts, stems trimmed and other leaves removed
  • 1 ½ tablespoons maple syrup
  • 1 ½ tablespoon spicy brown or Dijon mustard
  • 1 tablespoon olive oil or avocado oil
  • 1 small garlic clove, grated or finely minced
  • ¼ teaspoon crushed red pepper flakes (reduce or omit for less heat)
  • ⅛ teaspoon black pepper
  • Pinch of fine salt

Instructions

  1. Preheat the grill to high heat (425℉). If using wooden or bamboo skewers, place 5 to 6 skewers in a shallow pan or dish with water to soak for 30 minutes. 
  2. Steam the Brussel sprouts for 4-5 minutes using your preferred method. Allow the sprouts to cool for 3-4 minutes or until cool enough to handle. See NOTES below for cooking method options. 
  3. Thread the steamed Brussels sprouts onto the skewers by inserting the pointed end of the skewer into the stem of the sprout then using your hand to gently, but firmly, slide it onto the skewer. 
  4. Make the glaze by combining the maple syrup, mustard, oil, garlic, red pepper flakes, black pepper, and salt in a small bowl. Whisk well to combine. Set aside 1 tablespoon of the glaze to be used later for serving. 
  5. Brush the glaze onto the skewered sprouts. If you don’t have a brush, spoon the glaze onto the sprouts and slather it around with the back of the spoon. 
  6. Place the skewers directly on the grill grate and cooker over direct heat for 2 minutes or until grill marks appear or the outermost leaves start to get charred and crispy on the edges. Turn and repeat two more times cooking for a total of 6 minutes or until cooked to your liking. 
  7. Remove the skewers from the grill to a clean plate or platter. Remove sprouts from the skewers to a bowl or serving plate, if desired.  Drizzle with reserved glaze and serve. May be served hot or cold.
  8. Store any leftovers in an airtight container in the refrigerator for up to 4 days. 

Notes

Microwave Directions for Steaming Brussels Sprouts:

If using Ocean Mist Farms Season & Steam Whole Brussels, just open the bag, season with salt and pepper, reseal the bag, and place it in the microwave with the steam valve side up. Cook for 4-5 minutes or until crisp-tender. Remove the bag from the microwave and carefully open the bag to release the steam. 

Stovetop Directions for Steaming Brussels Sprouts:

If you don’t have a microwave, you can still enjoy the convenience of Season & Steam whole Brussels. Just place a large skillet with a tight-fitting lid on the stove. Add ½ inch of water to the bottom of the pan and bring to a boil. Add the Brussels sprouts and season with salt and pepper. Cover the skillet with the lid and reduce the heat to medium-low. Cook for 3-4 minutes or until the sprouts are crisp-tender. Drain and pat dry with a paper towel or clean kitchen towel. 

Nutrition

  • Serving Size: About 5 Brussels sprouts
  • Calories: 70
  • Sugar: 5 g
  • Sodium: 65 mg
  • Fat: 3 g
  • Saturated Fat: 0 g
  • Carbohydrates: 10 g
  • Fiber: 3 g
  • Protein: 3 g

Pin it now, Make it later!


This post was made possible by our friends at Ocean Mist Farms. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.





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