Crispy Brussels Sprouts, Kielbasa and Apple One Pot

The flavours in this recipe are so delicious – a great blend of individual flavours and spices that go so well together. Brussels sprouts lend themselves so nicely to cooking to a crispy state, and are so healthy for us. The carrot and apple lend sweetness and the kielbasa makes it all so toothsome. The caraway seeds and sauce are delicious and tie the whole dish together! It doesn’t take long to make so lunch or dinner are on the table quickly.

Onions are in the Allium family of veggies, along with leeks, garlic and chives. An antioxidant, onions contain VitC, VitB6 and manganese, and smaller amounts of iron, folate, magnesium, potassium, phosphorous and sulphur. These compounds have been studied for their benefits to health and to reducing the risk of cancer. They also are a source of fiber and contain sugar, which makes them sweet when cooked for a longer time.

Brussels Sprouts are a cruciferous veggie, low in calories and high in VitK, VitC, Vit A, folate and manganese. VitK supports blood clotting and bone health. Vit C is an antioxidant and supports the immune system and tissue repair. VitA supports eye health. Brussels sprouts are also a good source of fiber to help our gut health and aids in digestion and elimination. Brussels spouts are a great source of plant-based Omega 3 fatty acids, which have been shown to slow cognitive decline, reduce blood triglycerides and reduce inflammation.

Carrots are a wonderful source of Vit A (beta carotene) – so good for our eyes. They are also a good source of several B vitamins, as well as vitamin K, potassium and lutein which is also good for eye health and is an antioxidant. Carrots are a source of fiber and are low in fat.

Apples are a rich source of antioxidants, are low in fat, sodium and cholesterol and are a good source of VitC and fiber. The fiber comes from pectin in the apple, that pectin, a fiber that aids in digestion. It’s best to eat an apple with its skin but the meat of the apple is filled with good nutrition too. Recent research has shown that components in apples supports and enhances the production of new brain cells, which in turn supports learning, memory and works against cognitive decline.

As always, when you make this recipe, I would love to see your creation so please post a photo of your Crispy Brussels Sprouts, Kielbasa and Apple One Pot goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!

Prep Time: 10 minutes / Cook time: 25minutes / Servings: 3-4

Ingredients

1 Tablespoon Olive Oil
1 Medium Cooking Onion – diced
2 Cups Brussels Sprouts – washed, trimmed and sliced thinly
1 10” Piece of Kielbasa - ham or turkey – sliced into ½” rounds and halved
1 Medium Carrot - peeled and shredded
2 Medium Apples – peeled and diced. I use Royal Gala apples. You need a firm crisp apple.
1½ teaspoons Caraway Seeds
1½ Tablespoons Dijon Mustard
1½ Tablespoons Apple Cider Vinegar
1½ Tablespoons Brown Sugar
Generous Pinch of Herbed Seasoned Sea Salt – or plain sea salt
Grinds of Fresh Black Pepper

How It’s Made

In a large frying pan, heat the olive oil over medium high heat.
Add the onion and sauté 2 to 3 minutes until the onion starts to brown lightly.
Lower the heat to medium, add the Brussels sprouts and cook, stirring until they soften and start to brown lightly, about 10 minutes.
Add the caraway seeds to the pan and stir to mix them in.
Add the carrot, the apple and the kielbasa to the pan. Cook, stirring occasionally until the kielbasa is browned and the apples are slightly soft. This will take about 5-8 minutes.
While the veggies and kielbasa are cooking, mix the Dijon mustard, apple cider vinegar and the brown sugar together. Set aside.
When the veggies and kielbasa are done cooking, pour the mustard/acv/brown sugar sauce over the ingredients in the pan. Stir constantly so nothing sticks for 3 or 4 minutes to make sure the sauce is throughout the ingredients.
Serve in bowls on its own or over a small pasta noodle – elbow macaroni as in the photos – or over rice, quinoa, greens – whatever you wish.

Enjoy!