12 Jul

Nutritionists Eat: Rice and Brussel Sprout Salad With Basil Lime Dressing

This dish was created in response to an emergency situation. Well, an emergency is all relative; because I’m a bit of a food drama queen, the gravity of this situation may not be understood to others.

In honor of my upcoming last day at my current job, my awesome and soon to be missable co-nutritionists organized a pot-luck lunch. The theme is farm to table – how apropos. Since I’ve been on a bit of a brussel sprout kick lately, my plan was to make them simple, the way I like them best:

  1. Slice lengthwise and place on baking sheet
  2. Drizzle olive oil, sea salt and pepper
  3. Roast in 425 oven for 25 minutes or until crispy brown

And now onto the exciting part of the story, drum roll please… Today I learned that someone else was making brussel sprouts! That does not fly with me. I need diversity at my meals, people! I had already bought the brussel sprouts, so I perused my kitchen to take inventory on my current goods, and using what I already had, I came up with a side that wasn’t solely brussel sprouts.

Nutrition 411

Brussel sprouts are part of the cabbage family, which makes them high in insoluble fiber or roughage. These sprouts  have a compound called sulforaphane (also found in other cruciferous veggies like broccoli), which can have some anti-oxidant, anti-cancer and anti-bacterial properties. Boiling will reduce the levels, so best prepare via steaming, microwaving, baking or stir frying.  This veggie is best stored in airtight package or container and used shortly after purchase to prevent any flavor loss while in the fridge.

Rice And Brussel Sprout Salad With Basil Lime Dressing

Serves: 8-10

Ingredients

  • 2 cups uncooked/dry brown rice (I used brown jasmine rice)
  • 25 brussel sprouts, rinsed well
  • Olive oil  – about 1/3 cup total for baking brussel sprouts and dressing
  • Sea salt
  • Pepper
  • 1 large lime
  • 3 Tbs fresh basil, cut into thin long slices (chiffonade)
  • 1 tsp apple cider vinegar
  • 1.5 Tbs honey
  • 1/2 teaspoon kosher salt


Directions

  1. Prepare rice according to packaging instructions (or use pre-prepared, but that’s no fun). Once done cooking, place in large bowl to cool completely
  2. While rice is cooking, cut brussel sprouts lengthwise and place on baking sheet. Drizzle with olive oil, sea salt and pepper. Cook in 425 degree oven until crispy brown (about 20-25 minutes). Remove from oven and cool completely
  3. In a cup or bowl, juice the lime and then whisk in 1/4 cup olive oil, vinegar, honey, basil, 1/2 salt and pepper to taste. Set aside
  4. Once brussel sprouts have cooled completely, cut them in half widthwise into about 1 inch pieces. It’s okay to just leave some of them halved and not quartered for a more rustic look. Expect some of the leaves to fall off while cutting
  5. Mix the cut up brussel sprouts into the cooled rice. Pour on the dressing, mixing well
  6.  Serve room temperature or chilled

Now for the new job info... I will be moving to NYU Fink Ambulatory Center. Wish me luck!