(Recipe) Winter Vegetable Casserole with Brussels Sprouts

If you’re trying to improve your diet, Brussels sprouts, like their cousin kale, should make a regular appearance on your table. Eating just one cup of the roly-poly sprouts provides all of the vitamin C you need for the day, and plenty of other nutrients including three grams of protein.

Serve it with meatloaf, roast chicken, or broiled fish for a satisfying dinner. Any vegetarians in the house might like it on top of a baked potato or brown rice.

The recipe uses frozen vegetables, but you can substitute fresh ones if you have them available.

Recipe: Winter Vegetable Casserole with Brussels Sprouts

Yield: 6 servings

Ingredients
12 ounces frozen winter vegetable mix (any kind you like)
6 ounces frozen Brussels sprouts
1 cup skim milk
½ cup sour cream
2 tablespoons corn starch
6 ounces water chestnuts
2 ounces low-sodium cheddar cheese, shredded

Directions
(Note: This is a low-sodium recipe, so you might have to adjust the salt to your preference.)

1. Cook vegetables as instructed on package. Drain.

2. In a sauce pan, add a little milk to the corn starch and mix until smooth, then add the rest of the milk and the sour cream, mixing until smooth. Cook on medium heat until mixture is thickened.

3. Stir in vegetables and water chestnuts. (Taste and add salt/pepper as desired.) Place in baking dish and sprinkle with cheese.

4. Bake at 350 degrees until cheese is melted – about 25 minutes.

(Note: You can adapt this recipe using low-fat sour cream or other kinds of cheese. Pepper jack adds a nice kick. Adjust nutritional information accordingly.)

Nutritional Information
(Per serving)

Calories – 150
Carbohydrates – 18 gm
Protein – 6 gm
Cholesterol – 25 mg
Fiber – 3 gm
Total fat – 7 gm
Saturated fat – 4 gm
Sodium – 95 mg

Meet the Author

Christopher Martin is the System Food Production Manager Executive Chef for Aurora Health Care and is based out of Aurora Sinai Medical Center in Milwaukee, Wisconsin.

Read more posts from this author

The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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