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Wild Rice & Maple Roasted Brussels Sprouts Mix

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 450
Protein 12g
Fat 20g
Carbs 62g
Total Time 40 minutes

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Wild Rice & Maple Roasted Brussels Sprouts Mix

Ingredients


INGREDIENTS FOR 5 SERVINGS

  • 1 1/2 cups uncooked wild rice (colorful mix of long grain brown rice, wild rice, red rice, black rice)
    • SUBSTITUTES: brown rice or farro
  • 1lb Brussels sprouts, halved or quartered
  • 1/2 medium sweet onion, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon sea salt (or more/less to taste)
  • 1/2 teaspoon black pepper (or more/less to taste)
  • 3 tablespoons (dark) maple syrup
  • 1 cup chopped pecan
  • 1/2 cup naturally dried cranberries
  • Optional garnish
    • chopped parsley
Steps

Cook wild rice according to the instructions provided on the package. Once finished cooking fluff with a fork and set aside.

Set oven to 400F/204C.

On a large baking tray, toss Brussels sprouts and onions in oil, sea salt & pepper.  Spread  them out as much as possible, leaving as much room between the veggies as possible.  If needed, cook in batches or use 2 baking trays.

Roast for 25 – 30 minutes, stirring halfway through to encourage even cooking and browning.  After 20 minutes has passed, stir in the maple syrup among the vegetables, the bake for the remaining time.  Pro-tip: if you want crispier edges or more color, broil for the final 2 – 3 minutes but monitor to prevent burning.

In a large mixing bowl, add the fluffed rice, maple roasted veggies, pecans and cranberries.

Toss together and enjoy!

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Calories
450
Protein
12g
Fat
20g
Carbs
62g
Sodium
260mg
Fiber
10g
Sugar
14g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.