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Friday
Jun162017

Oven-Baked Bacon + Brussels Sprouts 

Can you guess what vegetable tends to elicit an immediate, “ick, no way, never!” response more often than any other — just by the mention of its name? If you guessed brussels sprouts, you’re correct!

As a dietitian, nothing makes me more proud than turning a skeptic into a brussels sprouts lover.

As a vegetable in the Brassica family, this nutritional powerhouse is one of my all-time favorites for its metabolic benefits.

Not only does it contain four grams of dietary fiber per cup, and ample amounts of Vitamin C, Vitamin K, and folate, but it's a great source of glucobrassin. After chewing and moving into the acidity of your stomach, glucobrassin undergoes a few amazing chemical changes until it converts to a compound called 3,3’-diindolylmethane (DIM).1 Why does this matter? DIM is widely known for its anticancer properties and ability to metabolize excess estrogen.2  I’d say that’s a pretty great reason to get your veggies in!

With bacon as the secret ingredient, see below for an easy, savory crowd favorite brussels sprouts recipe. Don’t let the cooking time fool you — this recipe is a three ingredient, one pan, win-win.  

Enjoy!

 

Oven Baked Bacon + Brussels Sprouts

Time: 1 hour
Serves: 6

Ingredients

  • 1 pack of preservative free bacon (ideally from pastured pork)
  • 5-6 cups raw brussels sprouts, trimmed, halved, discolored leaves removed
  • Fine ground pink Himalayan sea salt to taste 

Method

  1. Line a rimmed baking sheet with parchment paper and place bacon strips on the sheet in a single layer.
  2. Put the baking sheet in a cold oven, set the oven to preheat to 400 degrees F and set a timer for 15 minutes. The bacon will begin cooking during the preheating process and continue once the oven reaches temperature.
  3. At the 15 minute mark, check the bacon for desired doneness. Allow to continue to cook if needed, checking every 2 minutes. Once done, remove from oven and drain bacon strips on paper towels, leaving the drippings behind in the pan.
  4. Carefully add the brussels sprouts halves to the pan in a single layer. Be careful, as the grease is hot. Spread the sprout halves around in the grease. Sprinkle with salt to taste.
  5. Return the pan to the oven.
  6. After 20 minutes, stir the brussels sprouts and place back in the oven for 15-20 minutes, or until the brussels sprouts are tender on the inside and crisp and bronzed on the outside.
  7. Top with crumbled bacon strips and enjoy! This one is best served immediately.

Per serving: Calories 115 | Carbohydrate: 8 grams | Fiber: 4 grams | Fat: 6 grams | Protein: 9 grams

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3935417/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048776/

 

Samantha McKinney, RDN, LD, Program Manager 


This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

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