Project Description

Grilled Brussel sprouts with Bacon

Full Recipe in Details

This week’s local vegetable is the much misunderstood but really good for you, Brussel sprout. I have included some inspiration and ideas below to enjoy this nutritious and unusual vegetable. One of my favourite way to enjoy Brussels is in a coleslaw…use 1/3 grated or finely sliced red cabbage, 1/3 white cabbage and 1/3 brussels…add some grated carrots and your favourite mayo, pepper and cream dressing and its simply delicious. Toss in some grilled and tasty bacon or prosciutto bits (and garlic if you like) and it’s even better! Another favourite of mine, grilled in the oven or on the BBQ, are bacon or prosciutto wrapped Brussels, shown above. The flavour combination is simply amazing, baste with olive oil and balsamic and season with salt and cracked pepper.

Nutrition – Raw Brussels sprouts (i.e. in Coleslaw) contain excellent levels of vitamin C and vitamin K, so are the perfect veg for winter. They also contain moderate amounts of B vitamins, such as folic acid and vitamin B6; essential minerals and dietary fibre. Brussels sprouts, as with broccoli and other brassicas (including Chinese broc.), contain sulforaphane, a phytochemical under research for its potential anticancer properties. Although boiling reduces the level of sulforaphane and vitamins, gentle steaming and stir frying till just tender, do not result in significant loss. This is a better way to cook them (by the way, this applies for all vegetables).

INGREDIENTS
  • 500g fresh Brussels sprouts (bottom stems trimmed), cut in half

  • 3 tablespoons extra virgin olive oil

  • Salt

  • Freshly ground black pepper

  • 1/3 cup good quality balsamic vinegar

  • 4 slices thick-cut bacon, crispy cooked and crumbled

GUIDE / INSTRUCTIONS
  • Preheat the oven to 180. If using a grill, preheat it to medium-high.

  • Lay the Brussels sprouts in a single layer on a non-stick or lined baking sheet. Drizzle a couple tablespoons of extra virgin olive oil over the sprouts, sprinkle with some salt and freshly ground black pepper, and toss to evenly coat.

  • Place the baking sheet on the top oven rack and roast for 16-20 minutes or until nicely browned. If using a grill or BBQ, preheat to medium-high. Place the Brussels sprouts on a grill rack/BBQ surface and grill for 8-10 minutes on each side.

  • While the Brussels sprouts are roasting, place the balsamic vinegar in a very small saucepan and bring it to a boil. Reduce the heat to medium-low and simmer uncovered for about 15 minutes or until it is thickened and lightly coats a spoon.

  • Arrange the Brussels sprouts on a serving platter, drizzle with the balsamic vinegar reduction and sprinkle with the crumbled bacon. Serve immediately.

NOTES

Have a super week ahead and enjoy eating well and staying healthy!