Easy Winter Meal: Wild Rice and Sprouts

Many would say the only way to prepare Brussels sprouts, the cruciferous vegetables that look like a miniature cabbage, is to roast them. I do love the ease of preparing roasted Brussels sprouts. The nutty flavor they develop in a hot oven is magnificent. But, there is another way to prepare the little green sprouts that offers wonderful flavor and crisp texture.

I’ve discovered that by slicing Brussels sprouts into thin ribbons, they can be stir-fried with other vegetables.

A little time with your chef’s knife is all it takes to prepare the sprouts for stirring up in a hot pan with onions, peppers and garlic. Add some honey and vinegar for a sweet and sour flavor. Then, just stir in some cooked wild rice. Viola!

Brussels sprouts are a good source of fiber. For it’s small size, the Brussels sprout is a powerhouse of nutrients with loads of vitamins that offer antioxidant and anti-inflammatory benefits. If you are counting calories, you will love Brussels sprouts. They will fill you up while adding few calories to your day.

You can read more about Brussels sprouts in my column this week. You will also find my recipe for Maple-Glazed Brussels Sprouts with Apples. Just click here.

North Country Wild Rice and Honey Sprouts

  • 3/4 pound Brussels sprouts
  • 1 tablespoon olive oil
  • 3/4 cup chopped onion
  • 1 red bell pepper, chopped
  • 4 cloves garlic, minced
  • 1/4 cup apple cider vinegar
  • 1/4 cup honey
  • 2 cups cooked wild rice
  • 1/2 teaspoon salt
  • Freshly ground black pepper, to taste

Rinse Brussels sprouts. Peel off any discolored leaves. Trim stem ends. Cut each sprout in half lengthwise. Lay each half flat-side down on work surface. Slice lengthwise into thin ribbons. Set aside.

Heat olive oil in large skillet or wok. When oil is hot, stir-fry onion and red pepper until just tender. Add garlic and stir-fry one minute. Add prepared Brussels sprouts and salt. Stir fry until just tender. Stir in vinegar and honey. Continue to stir until honey melts. Add cooked wild rice. Blend and cook until rice is heated through. Taste and season with black pepper and additional salt, if needed. Serve immediately. Makes 6 to 8 side servings or 4 main servings.

Tips from cook

  • This dish can easily become an entree by stirring in leftover cooked meat or sauteed tofu.



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