Brussels Sprouts Gratin

Dec 23 2015

Fat-free milk makes a luxurious cream sauce without skimping on taste in this easy Brussels sprouts bake.

Recipe adapted from skinnytaste.com.

Serves 6 

Dietitian's Tip: 

Brussels sprouts are a hearty way to add vegetables and fiber to your diet in the fall and winter season. Using Parmesan instead of softer cheeses is one way to reduce fat without sacrificing flavor. This bake is an excellent dish to share at any family gathering or pot-luck. Pair this side with a whole grain and a lean meat like grilled chicken or pork for a complete meal. 

Ingredients: 

• 16 ounces Brussels sprouts, trimmed of outer leaves and sliced in half
• 1/4 teaspoon kosher salt
• black pepper, to taste
• olive oil spray
• 1/2 tablespoon butter
• 1/3 cup chopped shallots
• 2 teaspoons all purpose flour (or gluten free flour for GF)
• 3/4 cup fat free milk
• 1/4 teaspoon kosher salt
• 1 teaspoon fresh thyme
• 2 tablespoon grated Parmesan cheese, divided
• 1 ounces grated Gruyere cheese 

Preparation: 

Preheat oven to 400 degrees.

Spray an 8"x12" gratin dish or casserole with olive oil. Add the Brussels sprouts and season with salt and pepper. Lightly spray sprouts with olive oil and place dish on a rack in the lower third of the oven. Bake 15 minutes, toss and bake an additional 10 minutes.
Sauce:
Heat a medium nonstick pan over medium heat. Add butter and let it melt, add chopped shallots and cook until softened, about 4 to 5 minutes. Sprinkle flour over the shallots to make a roux, whisking for 1 to 2 minutes. Add milk and stir until the roux is incorporated into the milk. Cook over medium-low heat for about 4 minutes, stirring, until the sauce thickens. Add fresh thyme, Gruyere cheese, and half of Parmesan into the white sauce and stir until the cheese is melted and incorporated into the sauce.

Pour sauce over the Brussels sprouts and top with the remaining parmesan cheese. 

Nutrition Information: 

Per serving: 88 calories, 3 g total fat, 2 g saturated fat, 11 g carbohydrate, 6 g protein, 3 g fiber, 158 mg sodium, 329 mg potassium, 22 mg magnesium, 133 mg calcium