Brussels Sprout Salad with Honey- Mustard Vinaigrette


Ingredients:

For Salad:

12 ounces Brussels Sprouts, shaved

2 cups baby arugula

3 cups shredded chicken

1 1/2 cups thinly sliced Granny Smith apple

1 cup dried, unsweetened cranberries

1 cup loosely chopped walnuts

4 ounces crumbled goat cheese


For Dressing:

1/4 cup extra virgin olive oil

2 teaspoons Dijon mustard

2 tablespoons apple cider vinegar

2 tablespoons fresh lemon juice

2 tablespoons honey 

2 cloves garlic, minced

Salt and Pepper to taste


Directions:

  1. Combine all of the dressing ingredients in a jar and shake until well combined. Set aside.

  2. Place the shaved brussels sprouts, arugula, shredded chicken, sliced apple, dried cranberries, chopped walnuts, and goat cheese in a large serving bowl.

  3. Pour the dressing over the salad and toss to coat evenly. Let rest at room temp for about 10 minutes before serving (this helps marinate the Brussels sprouts a bit).


Recipe from The Defined Dish cookbook

Yield 6 servings, nutrition per serving:

418 calories

24g fat

16g protein

38g carbohydrates

5g fiber

A note from our Registered Dietician, Joni Gerken:


Brussels sprouts are assumed to be first cultivated in Brussels, Belgium in the 16th century. Brussel sprouts for the most part are available all year long in the grocery store, but their peak growing season is fall to early spring. They tend to be an unpopular vegetable because of their bitter flavor, but this might be mostly related to poor cooking techniques of boiling and overcooking that intensify the vegetables bitter flavor and odor. It is the breakdown of glucosinolate, a sulfur containing phytochemical that causes this less desirable flavor and odor.


Purchase Brussel sprouts that are bright green with tightly compact leaves. Fresh Brussel sprouts can last 1-2 weeks in the refrigerator, but as they age the bitter taste and odor increases with natural breakdown of glucosinolate. Buying Brussel sprouts on the stalk does increase shelf life with the stalks continuing to provide nourishment and moisture to the sprouts post harvest.


This information was taken from an article from the Harvard School of Public Health. The reference and link is below for the full article with tips on preparing Brussel sprouts, as well as more great nutrition articles.

Reference:

Brussel Sprouts. The Nutrition Source. Harvard T.H. Chan School of Public Health Website. Accessed November 12, 2020. https://www.hsph.harvard.edu/nutritionsource/food-features/brussels-sprouts/


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