Pan seared Brussels Sprouts with Pecans and Cranberries

Brussels Sprouts must be the worlds most hated vegetable.  But trust me, it’s time to give them another go.  They are not what you remember.  When cooked nicely, they’re quite tasty.   The key is in choosing small sprouts as opposed to large ones, and another golden rule – DO NOT BOIL!!

Brussels Sprouts contain a compound called glucosinolates that have health benefits and breakdown to compounds that have possible anti cancer effects within the body. They’re found in all cruciferous vegetables (ie cabbage, broccoli, cauliflower etc) . They do though unfortunate tendency to release lots of sulphur the longer they’re cooked which is why mushy overcooked Brussels sprouts are not very tasty.

As well as the glucosinolates, Brussels sprouts are a good source of vitamin C as well as providing fibre, vitamin A, vitamin B6, iron, magnesium and even a little calcium.

Here though is a recipe for a warm salad that is totally delicious – great as a side dish with roasted chicken or other meat to make your meal a little more special. The tart cheese and the tangy feta cheese along with the crunch of pecans make a delicious combination that I’m sure will convert any Brussels Sprout hater.   Tell me are you a hater or a lover of Brussels Sprouts??

Pan seared Brussels Sprouts with Pecans and Cranberries

Ingredients for 2-3 serves:

1 tablespoon olive oil
400g Brussels Sprouts
1/4 cup whole dried cranberries
2 teaspoons balsamic vinegar
1/4 cup pecan nuts
50g feta cheese, cut into cubes

Trim bottoms off the Brussels sprouts and cut in halves or quarters.  Heat olive oil in a pan over a medium heat and add the Brussels Sprouts.  Stir regularly and cook for around 8 minutes.  Add a tablespoon or so of water during cooking – this helps the cooking process.  The sprouts should still be slightly firm to bite – not super soft and mushy.

Add the balsamic vinegar and the cranberries and cook for a further couple of minutes.  Remove from the heat and stir through the pecan nuts and the feta cheese.

This is also nice with brown rice mixed through it for a vegetarian dish.   I had this for my lunch today from last nights left overs.  Yum!