Roasted Brussels Sprouts, Butternut Squash and Cranberries with Balsamic Syrup
A healthy and warm dish–perfect for the holidays!
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Serving Size: about 2 cups Yield: 4 servings
- 4 cups Brussels sprouts, trimmed and halved
- 1 medium butternut squash, peeled and cubed into 1-inch pieces (about 3 cups)
- 1 ½ cups fresh cranberries
- 3 tablespoons olive oil
- Salt and pepper, to taste
- ½ cup balsamic vinegar
- ¼ cup brown sugar
- Preheat oven to 375° F.
- Wash Brussels sprouts and cranberries and place in a large bowl. Add in butternut squash. Drizzle with olive oil and season with salt and pepper. Toss to coat.
- Spread out on baking pan in an even layer and roast until golden brown, about 30 minutes.
- In a saucepan, mix brown sugar and balsamic vinegar and bring to a boil. Reduce heat, simmer, and stir frequently for 10-12 minutes or until the mixture is reduced to the consistency of syrup.
- Drizzle vegetables with balsamic syrup and enjoy!
Nutrition Information / Amount per serving: Calories 255, Protein 4 g, Total fat 10.5 g, Total Carbohydrates 40 g, Saturated fat 1.5 g, Dietary Fiber 7 g, Cholesterol 0 mg Sodium 37 mg, Sugars 19 g, Added Sugars 9 g
More Appetizers and Sides
Eggplant Bruschetta di Cioccolato
This sweet and savory bruschetta will delight even the eggplant skeptics at your party.
Serving Size: Four toasts Yield: 4 servings
- 1 small eggplant (hand sized) sliced lengthwise into steaks ½ inch thick
- 3 tablespoons olive oil
- 2 teaspoons capers
- ½ red onion, diced
- 1 small rib celery, diced
- 2 teaspoons tomato paste mixed with 2 teaspoons water
- ¼ cup canned crushed tomatoes
- 3 tablespoons balsamic vinegar
- 3 tablespoons dried apricots, finely diced
- 2 tablespoons (about 15 grams) white chocolate, chopped
- 1 teaspoon brown sugar
- ¼ cup basil, cut chiffonade
- Salt and pepper to taste
- 1 small baguette, sliced on bias and toasted
- Coat the eggplant steaks with a generous amount of salt and leave in a colander to drain for 30 minutes. Then, rub the salt off and press eggplant between paper towels to get more water out. Cut the eggplant steaks into ½ inch cubes.
- Add olive oil to large skillet and set over medium heat.
- Add the eggplant and capers and saute until just starting to brown, about 5 minutes.
- Add the red onion and celery and season with salt. Cook, stirring often, until the onions are translucent, about 6-8 minutes.
- Add the tomato paste and water mixture and stir thoroughly. Then, add the crushed tomatoes and continue cooking for 10 minutes.
- Reduce heat to low and add the vinegar, apricots, white chocolate and brown sugar. Stir until thickened, about 10 minutes.
- Turn off the heat and add half the basil. Season with salt and pepper as needed. Serve a heaping spoonful on baguette toast and garnish with remaining basil.
Nutrition Information / Amount per Serving: Calories 335, Protein 7 g, Total fat 13 g, Total Carbohydrates 50 g, Saturated fat 2 g, Dietary Fiber 6 g, Cholesterol 1 mg, Sodium 500 mg, Sugars 14 g, Added Sugars 2 g
Sheet Pan Roasted Vegetables
This tangy blend of vegetables has warming fall flavors – perfect to pair with a roast!
Serving Size: 1 cup Yield: 8 servings
- 3 teaspoons olive oil
- 1 tablespoon whole-grain mustard
- ½ tablespoon chopped fresh thyme
- 3 tablespoons apple cider vinegar
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 5 cups butternut squash, peeled and cubed into 1-inch pieces
- 2 cups parsnips (about 2 medium-sized), peeled and cut into 1-inch pieces
- 2 cups Brussels sprouts (about ½ pound), trimmed and halved
- 3 cups Yukon Gold potatoes (about 2 potatoes), cubed into 1-inch pieces
- Cooking spray
- Preheat oven to 450°F.
- Combine olive oil, mustard, thyme, apple cider vinegar, salt, and pepper in a bowl, stir with a whisk.
- Combine butternut squash, parsnips, Brussels sprouts, and potatoes in a large bowl. Add mustard mixture to squash mixture; toss to coat.
- Spread vegetable mixture in a single layer on a foil-lined baking sheet coated with cooking spray. Bake at 450°F for 35 minutes or until browned and fork-tender, stirring gently with a spatula after 25 minutes.
Calories 140, Total fat 5.5 g, Saturated fat 1 g, Cholesterol 0 mg, Sugars 3 g, Protein 3 g, Total Carbohydrates 22 g, Dietary Fiber 4 g, Sodium 123 mg, Added Sugars – 0 g
Butternut Squash Mac and Cheese
Ring in Fall with this seasonal Butternut Squash Mac and Cheese. This dish offers a nutritional twist on a classic comfort food.
Serving Size: 1 ½ cups
Yield: 4 servings
- 1 teaspoon olive oil
- ½ of a medium onion, diced
- 1 teaspoon garlic, minced
- 2 ½ cups butternut squash, peeled and cubed (about 1 large squash)
- ¾ cup chicken or vegetable broth (low sodium)
- ¾ cup milk (cow, unsweetened almond or soy)
- ½ tablespoon butter
- ¾ cup panko bread crumbs
- ½ pound uncooked whole wheat or gluten free pasta (any shape)
- ¾ teaspoon salt
- ½ teaspoon black pepper
- 2 tablespoons plain Greek yogurt
- ½ cup of sharp cheddar cheese, grated
- ½ cup of gruyere cheese, grated
- Heat olive oil on medium heat in a saucepan, add onion and sauté until soft.
- Add garlic to saucepan and cook for 1-2 minutes, until fragrant.
- Add the squash, broth and milk. Bring to a low boil, then reduce heat to medium-low and simmer for 20 minutes, or until squash is soft. Set aside to cool.
- Meanwhile, over medium heat, add butter to sauté pan, let melt and then add panko bread crumbs until they are golden brown. Set aside.
- Preheat oven to 350 ˚F.
- In a large pot, cook pasta until it is “al dente.” Drain pasta and place back into pot.
- Place squash mixture into a blender with salt, pepper, and yogurt. Blend until smooth.
- Add the blended squash mixture to the pasta.
- Fold the cheese into the squash and pasta, mix until well incorporated.
- Transfer to baking dish and top with panko bread crumbs.
- Bake for 10 minutes, uncovered.
Nutrition Information / Amount per serving: Calories 308, Protein 21 g, Total fat 14 g, Total Carbohydrates 65 g, Saturated fat 7 g, Dietary Fiber 7 g, Cholesterol 39 mg, Sodium 740 mg, Sugars 8 g, Added Sugars 0 g
Baked Spinach Artichoke Yogurt Dip
A creamy summer snack dip!
Serving Size: ¾ cup Yield: 10 servings
- 1 (14 ounce) can artichoke hearts, drained and chopped
- 1 (10 ounce) package frozen chopped spinach, thawed and drained
- 2 (6 ounce) containers low-fat plain yogurt
- 1/4 cup chopped green onion
- 2 garlic cloves, minced
- 1/2 red bell pepper, chopped
- 2 cup shredded part-skim, low-moisture Mozzarella cheese
- Combine all ingredients and mix well
- Pour mixture into 1-quart casserole dish or 9-inch pie plate
- Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through
- Serve with your favorite veggies, bread, or crackers.
Nutrition Information / Amount per serving: Calories 177, Protein 8.9 g, Total fat 11.5 g, Total Carbohydrates 7.8 g, Saturated fat 4.1 g, Dietary Fiber 1.3 g, Cholesterol 14.2 mg, Sodium 335.8 mg, Sugar 11.7 g
Vegetarian Collard Greens
For that Southern spiciness, add more red pepper flakes!
Serving Size: 1 cup Yield: 6 servings
- 1 tablespoon vegetable oil
- 1 tablespoon butter
- 1/2 onion, chopped
- 1/2 teaspoon red pepper flakes*
- 1 clove garlic, minced
- 1 pound collard greens,
- stems removed and finely chopped
- 3 cups low-sodium broth
- (beef, chicken, or vegetable)
- 2 tomatoes, seeds removed and chopped
- Salt and pepper
- Heat oil and butter in a large pot over medium heat.
- Add chopped onion and cook until slightly soft (about 2 minutes).
- Add garlic and red pepper flakes. Cook for 1 minute.
- Add collard greens. Cook for 1 minute.
- Add the broth, cover, and bring to a simmer. Simmer on low for about 40 minutes or until the greens are tender.
- Stir in the tomatoes, and season with salt and pepper to taste.
- Serve hot.
Nutrition Information / Amount per serving: Calories 130, Protein 6.8 g, Total fat 5.3 g, Total Carbohydrates 12 g, Saturated fat 1.8 g, Dietary Fiber 2.9 g, Cholesterol 5.1 mg, Sodium 87.7 mg
Balsamic Grilled Peaches
Perfect on those hot summer days!
Serving Size: ½ peach (120g)
Yield: 4 servings
- ½ cup balsamic vinegar
- 2 Tablespoons brown sugar
- 2 large, fresh peaches, halved and pitted
- 4 Tablespoons blue cheese crumbles
- Fresh, cracked black pepper
- Combine vinegar and sugar in a small saucepan. Simmer on medium for approximately 10 minutes, or until mixture has reduced by about half. Remove from heat, liquid will thicken as it cools.
- Preheat grill or grill pan to medium-high, spray with cooking spray or lightly oil surface.
- Put peaches on grill, cut side down, and cook for about 5 minutes. Flip peaches with tongs, brush with glaze, and cook 2-3 minutes more.
- Place cooked peach halves in individual serving dishes. Drizzle with remaining glaze and sprinkle 1 tablespoon blue cheese over each half. Top with cracked black pepper to taste.
Nutrition Information / Amount per serving: Calories 110, Protein 3 g, Total fat 2.5 g, Total Carbohydrates 19 g, Saturated fat 1.5 g, Dietary Fiber 1 g, Cholesterol 6 mg, Sodium 125 mg