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Diabetes Bites Newsletter

Curated Recipes with Nutritional Values for Type 1 & Type 2 Diabetes

Roasted Brussels Sprout Polenta Bowl

Original Recipe: fitfoodiefinds.com

INGREDIENTS:

FOR THE BRUSSELS SPROUTS:

  • 1 pound brussels sprouts, halved
  • 2–3 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 2 tablespoons aged balsamic vinegar
  • ½ teaspoon sea salt

FOR THE CARAMELIZED ONIONS:

  • 1 large red onion, finely sliced
  • 3 tablespoons of olive oil
  • salt, to taste

FOR THE KALE:

  • 4 cups kale, deboned and packed
  • 3 tablespoons olive oil
  • 1/2 tablespoon garlic powder
  • salt and pepper, to taste

FOR THE POLENTA:

  • 1 18oz. tube of polenta
  • 1–2 cups vegetable broth

TOPPINGS:

  • Microgreens
  • harissa sauce
  1. DIRECTIONS:

FOR THE BRUSSELS SPROUTS

  1. First, preheat oven to 375ºF.
  2. Then, prep brussel sprouts by washing and patting dry. Slice off the end and then slice in half. Place on a large baking sheet.
  3. Drizzle with a generous amount of olive oil, and sprinkle on minced garlic, balsamic vinegar, and sea salt.
  4. Using your hands, toss brussel sprouts to make sure that everything is evenly coated and spiced.
  5. Place in oven for 23-27 minutes.

FOR THE CARAMELIZED ONIONS:

  1. Heat 3 tablespoons of olive oil in a large frying pan over low/medium heat.
  2. Add sliced red onion to the pan. Let cook for 6-8 minutes (stirring occasionally) over low/medium heat until onions are translucent.
  3. Season with salt to taste and set aside.

FOR THE KALE:

  1. In the same frying pan as the onions, heat 3 tablespoons of olive oil. Add kale.
  2. Season with garlic powder and salt and sauté for 2 minutes. Just long enough to wilt the kale, before it gets soggy. Set aside.

FOR THE POLENTA:

  1. Open one tube of polenta, cut it into chunks, and place into a medium pot. Turn to medium/high heat.
  2. Add 1/2 cup of chicken broth at a time to the polenta and mix continuously until creamy (about 1-2 cups in total, depending on how creamy you like your polenta). Once creamy, remove from heat and set aside.
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