Warmer Weather bring a plethora of fresh fruits and vegetables, Plus an easy Healthier recipe for a Warm Brussels Sprout Caesar Salad

April 20, 2018

So every time I get ready to move myself to warmer weather style of eating for me and for my household, meaning more salads, fresher, quickly prepared veggies and lean protein ….another blast of cold air comes in!!  Oh well, too late to move back to the meals that are a little heavier. Although I did think about making soup earlier this week, I was quickly outvoted by my family, and moved to a salad and lean protein dinner option.

Caesar salad is usually a favorite at my house, but not always the healthiest. Trying to find ways to make recipes and food choices healthier is always my thing.  Here is a way to add Brussels sprouts which are packed with fiber, Vitamin c and B6 into the mix. The challenge is the Caesar dressing…….see what you think about this. Hope it works as well in your house as it has in mine!!

Warm Brussels Sprout Caesar Salad

Ingredients:

SALAD:

  • 4 cups raw Brussels sprouts (shredded) *you can purchase them already shredded
  • 2 tablespoon extra-virgin olive oil
  • Salt and pepper to taste
  • 3 garlic cloves minced
  • ½ cup water

DRESSING:

  • ⅓ cup grated parmesan cheese
  • ¼ cup fresh lemon juice
  • 1 garlic clove
  • ½ tablespoon Dijon mustard
  • 1 teaspoon red wine vinegar
  • 1 tablespoon extra-virgin olive oil
  • 6 tablespoon fat free Greek yogurt

Preparation:

  1. Shred Brussels sprouts by chopping finely or coarse chop in a food processor. You can also buy them pre-shredded, which is much quicker!
  2. Heat olive oil in a skillet over medium high heat, add garlic and brown lightly.
  3. Add water and Brussels sprouts and lightly season with salt and pepper and sauté until tender but crisp about 8 minutes. Remove garlic.
  4. Make the dressing: In the bowl of a food processor add the cheese, the lemon juice, red wine vinegar, garlic clove, mustard (and anchovies if desired). Turn the machine on and let it run for 15 to 20 seconds. Add the oil and yogurt and let the machine run for another 15 seconds.
  5. Toss the dressing and the salad altogether while Brussels are still warm. Top with more parmesan cheese.

NUTRITION FACTS

Recipe makes: 4 servings; each serving: 185 calories, 13g fat, 12g carbohydrates, 5g fiber, 9g protein

Recipe from NYU Langone Health

……………………………………………………………….

This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.