This week’s short-cut recipe: Crispy Brussels Sprouts with Lemons and Capers leans on Trader Joes shaved Brussels sprouts. It’s inspired by the cost of delivered food. For example, how did my $11 buddha bowl delivered to my office today end up costing $21.75? Can you solve my mystery math problem? Because I’m stumped.

Delivered food can be 91% more expensive compared to eating it in the restaurant. So, offended by the hiked prices, I attempted to copycat my favorite side dish: sautéed Brussel sprouts from one of my beloved STL restaurants.

The short-cut uses Trader Joe’s Shaved Brussel sprouts. Cooked over high-heat and tossed with lemon, capers, honey and garlic. Yet, 100 % free of delivery fees, taxes, service costs and tips.

shaved brussels sprouts from trader joes

The Benefits of Brussels Sprouts 

 Brussels sprouts fall under the cruciferous vegetable family which also includes kale, broccoli, cauliflower, cabbage, bok choy, and collard greens. Cruciferous vegetables contain high levels of phytonutrients which help lower inflammation and prevent disease. These anti-inflammatory compounds have been found to help manage certain conditions including type 2 diabetes, rheumatoid arthritis, inflammatory bowel disease, and obesity. These compounds may also fight against aging by preventing cell damage. They’re an excellent source of antioxidants, fiber, Vitamin C, and Vitamin K (1). If you are aiming to increase vegetables in your diet, cruciferous vegetables could be a great nutrient dense place to start. 

Best Ways to Cook Brussels Sprouts

brussels sprouts in a bowl

Brussels sprouts have been listed on the “most hated vegetables” list because of the strong taste of those sulfur compounds (2).  However, the cooking method you use can determine whether they taste bitter or naturally nutty sweet. Avoid overcooking them, particularly in the form of boiling. This leads to increased bitterness and often an undesirable texture. A safe bet when cooking Brussels sprouts is to roast or sauté them in some healthy oil, which creates a reaction us food nerds call the Maillard reaction. This causes the them to have a very naturally nutty and sweet flavor that is much more desirable. Our recipe today uses this method to really bring out the full flavor (3). 

Check out last week’s McDaniel Short-Cut Recipe: Corn Soup with Fresh Herbs

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brussels sprouts in a bowl

McDaniel’s Short-Cuts | Crispy Brussels Sprouts with Lemon & Capers


  • Author: Jennifer McDaniel

Ingredients

Scale
  • 2 T. olive oil 
  • 1 package 10 oz. shredded Brussels sprouts 
  • Salt and pepper to taste
  • 2 garlic cloves, chopped 
  • 1 T. lemon zest 
  • 2 T. capers/juice 
  • Juice of one lemon
  • 1 t. honey 
  • 3 T. dried cherries 
  • 1/3 c. crumbled blue cheese

Instructions

  1. In a medium sauté pan, heat olive oil over medium-high heat.
  2. Once oil has warmed, add Brussels sprouts in an even layer. Sprinkle garlic, lemon zest and salt and pepper over sprouts. 
  3. Sauté untouched for 5-8 minutes. Sprouts should be slightly browned with some pieces caramelized.
  4. Add lemon juice, capers and honey and toss. 
  5. Sauté an additional 8-10 minutes to desired crispiness. 
  6. Remove from pan and toss with dried cherries and crumbled blue cheese.

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.