Roasted Shaved Brussels Sprouts

Here’s a healthy side dish that’s quick and easy to prepare. From Kroger.

Ingredients

1 1/4 pounds Brussels sprouts, trimmed and “shaved” or sliced thin (about 7 cups)
3 tablespoons olive oil
4 cloves garlic, sliced thin
1/2 teaspoon hot pepper flakes
1/4 teaspoon sea salt
1 lemon, zested and cut into 8 wedges

Directions

Step 1
Preheat oven to 450°F. When the oven is hot, drizzle a large sheet tray with olive oil and place in the oven to heat it. Heat pan 5 minutes. Toss the shaved Brussels sprouts onto the hot pan; scatter garlic, pepper flakes, and salt evenly over the sprouts and return the pan to the oven.
Step 2
Roast the Brussels sprouts until just beginning to brown, about 20-25 minutes, stirring once halfway through baking time.
Step 3
Toss the Brussels sprouts with lemon zest and juice squeezed from 4 of the lemon wedges. Serve the Brussels sprouts with remaining lemon wedges on the side. Refrigerate leftovers.

Nutrition Facts
Recipe makes six servings.
Per Serving: 190 calories; 7g total fat; 1g saturated fat; 0mg cholesterol; 280mg sodium. 9g carbohydrates; 3g fiber; 2g sugar; 3g protein

Tailgate Chili

Want to feed the crew while watching the big game this weekend? Try this classic chili recipe that’s good for your heart – it’s even from the American Heart Association. And it’s ready in just 30 minutes.

Ingredients

1 lb. 95% lean ground beef (or ground white meat chicken or turkey for a healthier option)
1 medium onion (chopped)
1 medium green bell pepper (chopped)
1 medium jalapeño (optional, only if you like spicy chili), chopped
4 cloves minced, fresh garlic OR 2 tsp. jarred, minced garlic
1 Tbsp. chili powder
1 Tbsp. ground cumin
½ tsp. ground coriander
15.5 oz. canned, no-salt-added or low-sodium pinto or kidney beans, rinsed, drained
14.5 oz. canned, no-salt-added, or, low-sodium, diced tomatoes (undrained)
¾ cup jarred salsa (lowest sodium available)

Directions

Spray a large saucepan with cooking spray. Cook beef and onion over medium-high heat for 5-7 minutes, stirring constantly to break up beef. Transfer to a colander and rinse with water to drain excess fat. Return beef to pan.
Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.
Add remaining ingredients and bring to a boil. Reduce to simmer, cover and cook for 20 minutes.
Optional – serve topped with low-fat grated cheese, a dollop of fat-free sour cream, sliced avocado, snipped cilantro or chopped green onions.

Tip: If you want 5-alarm chili, add 1 teaspoon cayenne pepper

Nutrition

Calories: 297, Protein: 31g, Fiber: 7g

Functional AgingSpecialists