Brussels Sprouts with Walnuts and Arugula

  • Yield: 4 servings
  • Prep: 20 mins
  • Cook: 15 mins

Ingredients

1pound Brussels sprouts, trimmed
2cups apple juice
1cup water
1-1/2cup cubed butternut squash or pumpkin
1cup young tender arugula (rocket) leaves
1/2cup chopped California walnuts, toasted
1/2cup fat-free salad dressing

Instructions

  1. In a saucepan, combine the Brussels sprouts, apple juice, water and 1 teaspoon salt. Bring to boil over medium-high heat, reduce the heat to low, cover, and cook just until the sprouts are tender yet firm when pierced at the base, about 15 minutes. Drain well.
  2. Cut pumpkin flesh or butternut squash into cubes and roast in a pan. Put aside in a bowl.
  3. Cut the Brussels sprouts lengthwise into thin slices. Add the slices to the pumpkin cubes or butternut squash and mix them gently together with fat-free dressing.
  4. Divide the arugula among individual plates. Spoon the vegetables over the arugula and garnish with the chopped walnuts. Serve while still warm.

Nutritional Info *per serving

  • Calories 240
  • Glycemic Load 5.5
  • Fat 10g
  • Saturated Fat 1g
  • Polyunsaturated Fat 7g
  • Monounsaturated Fat 1.5g
  • Cholesterol 0mg
  • Sodium 360mg
  • Potassium 860mg
  • Carbohydrate 35g
  • Fiber 7g
  • Sugars 18g
  • Protein 7g
  • Trans Fat 0g
  • Vitamin A 130%
  • Vitamin C 180%
  • Calcium 10%
  • Iron 15%
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