Last Updated on November 22, 2024 by Arif Chowdhury
Look, I get it. The words “weight loss recipe” probably make you want to roll your eyes and reach for the takeout menu. But hold that thought!
As someone who’s tried every sad salad and bland chicken breast under the sun, I stumbled upon this combination almost by accident, and holy moly – it’s a keeper.
The Rise of Brussels Sprouts: From Childhood Nemesis to Superfood
Remember when Brussels sprouts were the vegetable everyone loved to hate? Well, times have changed, my friends. These mini cabbages have had quite the glow-up in recent years.
According to a 2023 food trend report, Brussels sprouts consumption has skyrocketed by 68% compared to a decade ago. Who would’ve thought?
Why This Recipe Works for Weight Loss
Before we dive into the good stuff, let’s talk science for a second. This dish is basically a weight loss powerhouse, and here’s why:
- Brussels sprouts pack only 38 calories per cup but deliver 4 grams of fiber
- Tuna brings 25g of lean protein per serving, helping you stay full longer
- The maple-balsamic combo adds flavor without the usual calorie bomb of heavy sauces
Health Benefits You Can’t Ignore
Listen up, because this is where it gets interesting. Studies show that people who regularly consume cruciferous vegetables like Brussels sprouts have a 16% lower risk of weight gain over a 4-year period. Plus, the omega-3s in tuna? Your brain will thank you later.
Ingredients You’ll Need
For the Brussels Sprouts:
- 1 pound fresh Brussels sprouts, halved
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 cloves garlic, minced
For the Tuna:
- 2 (5-ounce) cans of solid white tuna in water, drained
- 1 tablespoon olive oil
- 1 teaspoon lemon zest
For the Maple-Balsamic Glaze:
- 3 tablespoons balsamic vinegar
- 2 tablespoons pure maple syrup
- 1 teaspoon Dijon mustard
- Pinch of red pepper flakes (optional, but trust me on this one)
Let’s Get Cooking!
- Preheat That Oven: First things first – crank that oven to 400°F (200°C). While it’s heating up, line a baking sheet with parchment paper. This isn’t just fancy chef behavior – it’ll make cleanup a breeze.
- Prep Those Sprouts
- Trim the bottoms of your Brussels sprouts
- Cut them in half (quarter the huge ones)
- Toss them with olive oil, garlic, salt, and pepper
- Spread them on your baking sheet, cut-side down (this is crucial for that gorgeous caramelization)
- Roasting Magic: Pop those babies in the oven for 20-25 minutes. You’re looking for crispy outer leaves and tender centers. Give them a shake halfway through – nobody likes a burnt bottom!
- Meanwhile, Let’s Talk Tuna
- Drain your tuna really well
- Break it up in a bowl
- Add olive oil and lemon zest
- Season with a pinch of salt and pepper
- Set aside and try not to snack on it (I always fail at this part)
- The Glaze That Changes Everything In a small saucepan:
- Combine balsamic vinegar and maple syrup
- Add Dijon mustard and red pepper flakes
- Simmer over medium heat for about 5 minutes until slightly thickened
- Watch it like a hawk – this stuff can go from perfect to burned in seconds!
- Bringing It All Together
- Once the Brussels sprouts are done, transfer them to a large bowl
- Add the tuna mixture
- Drizzle with your maple-balsamic glaze
- Toss gently (we’re not making a smoothie here)
- Taste and adjust seasonings
Pro Tips From My Kitchen to Yours
- Don’t overcrowd the baking sheet – Brussels sprouts need their personal space to get crispy
- Room temperature Brussels sprouts roast more evenly than cold ones
- If your glaze gets too thick, add a splash of hot water
- Meal prep friendly! This dish actually tastes great cold the next day
Storage and Meal Prep
This recipe makes 4 servings and keeps well in the fridge for up to 3 days. Store the glaze separately if you’re meal prepping – nobody likes soggy sprouts.
Nutritional Breakdown (per serving):
- Calories: 320
- Protein: 28g
- Carbs: 18g
- Fiber: 6g
- Fat: 16g (mostly healthy fats!)
Final Thoughts
Look, I’m not saying this recipe will change your life, but… okay, maybe I am. It’s transformed my weeknight dinner game, and the leftovers make my coworkers jealous at lunch.
Plus, it’s proof that healthy eating doesn’t have to taste like punishment.