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Brussel Sprouts Wild Rice Recipe

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Wild Rice & Chicken Casserole with Roasted Brussels Sprouts Toni Spilsbury
Wild Rice & Chicken Casserole with Roasted Brussels Sprouts Toni Spilsbury from tonispilsbury.com

Description

If you are looking for a delicious and healthy meal, then this brussel sprouts wild rice recipe is just what you need! It's a perfect combination of nutritious ingredients that will leave you feeling satisfied and energized. The recipe is simple, easy to make, and can be customized to suit your taste. This dish is perfect for a weeknight dinner or a healthy lunch option.

Prep Time

The prep time for this recipe is approximately 15 minutes.

Cook Time

The cook time for this recipe is approximately 45 minutes.

Ingredients

  • 1 cup of wild rice
  • 2 cups of water
  • 1 pound of brussel sprouts
  • 1/4 cup of olive oil
  • 1/4 cup of lemon juice
  • 2 cloves of garlic, minced
  • Salt and pepper to taste
  • 1/4 cup of chopped walnuts

Equipment

  • Saucepan
  • Baking sheet
  • Mixing bowl
  • Whisk

Method

  1. Preheat your oven to 400 degrees Fahrenheit.
  2. In a saucepan, combine the wild rice and water. Bring to a boil and then reduce the heat to low. Cover and simmer for 45 minutes or until the rice is tender and the water has been absorbed.
  3. While the rice is cooking, trim the ends off of the brussel sprouts and cut them in half. Place them on a baking sheet and drizzle with olive oil. Season with salt and pepper to taste. Roast in the oven for 20-25 minutes or until they are tender and slightly browned.
  4. In a mixing bowl, whisk together the lemon juice, minced garlic, salt, and pepper. Slowly add in the olive oil while whisking to create a dressing.
  5. Once the rice and brussel sprouts are done cooking, combine them in a large mixing bowl. Pour the dressing over the top and toss to coat.
  6. Sprinkle the chopped walnuts over the top and serve.

Notes

This recipe can be customized to suit your taste. You can add in other vegetables such as roasted carrots or sweet potatoes. You can also add in some protein such as chicken or tofu.

Nutrition Info

This recipe serves 4 people. The nutrition information per serving is:
  • Calories: 330
  • Total fat: 20g
  • Saturated fat: 2.5g
  • Cholesterol: 0mg
  • Sodium: 100mg
  • Total carbohydrates: 32g
  • Dietary fiber: 5g
  • Sugars: 2g
  • Protein: 7g

Recipe Tips

To make this recipe even easier, you can use pre-cooked wild rice. You can also roast the brussel sprouts ahead of time and store them in the fridge until you are ready to use them. This recipe can be made ahead of time and stored in the fridge for up to 4 days. It's a great meal prep option for busy weekdays.

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