Lunch: Braised Brussels Sprouts with Mustard and Thyme

Recipe by Laraine Perri If your sprouts aren’t equivalent in size, for larger Brussels, cut to a half size for even cooking.

This recipe includes superfoods such as:

Honey

Health benefits of Braised Brussels Sprouts with Mustard and Thyme

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 tablespoon unsalted butter
1 pound medium Brussels sprouts, trimmed and halved
2 large shallots, thinly sliced
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
6 tablespoons unsalted chicken stock, divided
2 1/2 teaspoons Dijon mustard
1 teaspoon honey
1 1/2 teaspoons chopped fresh thyme

Instructions

Melt butter in a nonstick skillet over medium heat. Add Brussels sprouts to pan, cut side down; cook 2 minutes, without stirring. Add shallots to pan; toss to combine. Cook 2 minutes. Sprinkle with salt and pepper. Add 1/4 cup stock to pan; cover partially, and cook 3 minutes or until Brussels sprouts are crisp-tender. Combine remaining 2 tablespoons stock, mustard, and honey in a bowl; stir into sprout mixture. Sprinkle with thyme. Cook 1 minute, stirring well.
Braised Brussels Sprouts with Balsamic and Grapes: Melt 1 tablespoon unsalted butter in a nonstick skillet over medium heat; add 1 pound trimmed and halved medium Brussels sprouts to pan, cut side down. Cook 3 minutes, without stirring. Stir in 1 cup seedless red grapes and 1 tablespoon minced garlic; cook 1 minute. Sprinkle with 3/8 teaspoon kosher salt and 1/4 teaspoon black pepper. Add 1/4 cup unsalted chicken stock; cover partially, and cook 3 minutes. Stir in 1 tablespoon balsamic vinegar and 1 tablespoon unsalted chicken stock; simmer 1 minute. Serves 4 (serving size: 1/2 cup) CALORIES 109; FAT 3. 3g (sat 1. 9g, mono 0. 8g, poly 0. 3g); SODIUM 221mg
Braised Brussels Sprouts with Cider and Bacon: Cook 2 slices center-cut bacon in a nonstick skillet over medium heat 5 minutes. Transfer to a plate; discard drippings. Add 4 teaspoons canola oil and 1 pound trimmed and halved medium Brussels sprouts to pan, cut side down. Cook 2 minutes, without stirring. Stir in 1/4 teaspoon kosher salt and 1/4 teaspoon black pepper; cook 2 minutes. Add 2 tablespoons unsalted chicken stock and 2 tablespoons apple cider; cover partially, and cook 3 minutes. Crumble bacon over top. Stir in 2 tablespoons apple cider and 1 tablespoon light cream; simmer 1 minute. Serves 4 (serving size: 1/2 cup) CALORIES 123; FAT 7. 7g (sat 1. 6g, mono 3. 3g, poly 1. 5g); SODIUM 221mg
Braised Brussels Sprouts with Chorizo and Garlic: Heat 1 teaspoon olive oil in a nonstick skillet over medium heat. Add 1 ounce diced Spanish chorizo; cook 3 minutes, stirring occasionally. Transfer to a plate. Add 1 tablespoon olive oil and 1 pound trimmed and halved medium Brussels sprouts to pan, cut side down. Cook 3 minutes, without stirring. Stir in 1 tablespoon minced garlic; cook 1 minute. Stir in 1/2 teaspoon smoked paprika, 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper. Add 1/4 cup unsalted chicken stock; cover partially, and cook 3 minutes. Stir in chorizo. Serves 4 (serving size: 1/2 cup) CALORIES 127; FAT 7. 6g (sat 1. 7g, mono 4. 6g, poly 0. 9g); SODIUM 245mg

Share Braised Brussels Sprouts with Mustard and Thyme