Herbed Mashed Brussels Sprouts

Herbed Mashed Brussels Sprouts

This fiber and nutrient-loaded vegetable has compounds known as Glucosinolates that have been shown to prevent cancer and ward off inflammation. This cruciferous vegetable is in the family with broccoli and cabbage, and should be a part of an optimal nutrition plan based on the number of benefits you get from a single serving!

Serves 2-3

Cook time: 30 Minutes

Ingredients

  • 1 pound brussels sprouts, washed and cut into quarters
  • 2 tbsp. olive oil
  • 1/4 cup chicken broth or stock
  • 1 clove garlic diced
  • 1/2 tsp. sea salt
  • 1/2 tsp. dried thyme
  • 1 tsp. onion powder
  • 1/2 tsp. Ground pepper

Directions

 

  1. In a skillet, cook olive oil, brussels sprouts, garlic and seasonings for 15 minutes, covered on low to medium-high heat, stirring occasionally.

  2. Pour in broth, cover and simmer for an additional 10 minutes. Or until sprouts are tender.

  3. Mash mixture right in the pan until chunky and blended with a potato masher (or by hand).

  4. Season to taste. Serve immediately.

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Nutrition Facts

Servings 3.0
Amount Per Serving
calories 98
% Daily Value *
Total Fat 9 g 14 %
Saturated Fat 1 g 6 %
Monounsaturated Fat 7 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 343 mg 14 %
Potassium 135 mg 4 %
Total Carbohydrate4 g 1 %
Dietary Fiber 1 g 6 %
Sugars 1 g
Protein 1 g 3 %
Vitamin A 5 %
Vitamin C 42 %
Calcium 4 %
Iron 4 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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