Month: October 2019

Big Little Bites > 2019 > October

Savory Browned Brussel Sprouts

Posted on by biglittlebites

I never really had brussel sprouts growing up… they weren’t a staple vegetable in my childhood home like broccoli, asparagus, green beans or salad. Admittedly, my first exciting experience with brussel sprouts was when they became a trendy, foodie thing at restaurants quite a few years ago – all crispy and browned because they were cooked in tons of oil and OH. SO. DELICIOUS. But could I make them healthier?

I began to take notice of the gorgeous stalks of brussel sprouts found seasonally at Trader Joes, and so I began experimenting at home.

The first thing I wanted to do, was to capture that savory, smokey flavor of restaurant brussel sprouts recipes, without adding bacon. Why no bacon? There is sufficient evidence that bacon and other processed meats (whether organic or not) do cause cancer – meaning they are in fact, considered a carcinogen. We avoid eating processed meats in our home, and I’ve found a better alternative to achieve some of that flavor! I always keep alderwood smoked sea salt on hand, for recipes I want to add a smokey bacon flavor to. This salt is smoked on alderwood at low temperatures (rather than more risky, hot smoking temperatures) making far less of the compound (polycyclic aromatic hydrocarbons) linked to cancer. Used in combination with caramelizing onions, results in a delicious sweet and savory, mouthwatering taste that pairs perfectly with browned brussel sprouts! 

How to Prepare Brussel Sprouts

If this is truly you’re first time making brussel sprouts or buying them on the stalk, you’re wondering “what do I do with this huge branch of brussels attached to it!?” Begin by simply plucking the brussel sprouts off of the stalk (oddly satisfying!) and placing them onto a cutting board.

Grab a sharp knife and trim the woody end (the part that was stuck to the stalk) off. Now slice the sprout in half, right down the middle through the end you just trimmed. If the sprouts are small, this is where you can stop. If they are larger than a quarter, I like to quarter them for more thorough browning.

How to Brown Brussel Sprouts

One crucial thing I learned about cooking brussel sprouts at home: do NOT overcook them! Overcooked brussel sprouts are on nobody’s wish list – they taste terrible. Sorry, it’s true. As soon as they turn bright green, you should start keeping an eye on them, because that’s an indication to stop cooking soon. So is it possible to cook them to the point of browning them, without OVER-cooking them? Totally!

Heat the cooking pan for about 5 minutes to get it nice and hot before adding the oil. If you add the oil before or during the heating, you risk your oil smoking. Why is it bad for oil to smoke? Not only does it lose nutritional value and make your food taste bad, but it’s also toxic to your body, generating tons of harmful free radicals you’ll breathe and ingest. When the oil smokes, it undergoes a chemical change which results in cancer-causing compounds – who wants to bother with that?

Heat your pan first, then add the oil, giving it a swirl, just as you’re about to add the sliced onion. Stir the sliced onion every few minutes, until they turn translucent. Add the sprouts, stirring well to make sure they’re evenly coated, and cover the pan. The way you achieve that toasty browned effect without tons of oil or overcooking, is by leaving the sprouts undisturbed at this point. 5 minutes later, turn the heat off, give them one more stir and cover again for an additional 3 minutes. Voila!

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browned brussel sprouts on a plate with lemon zest

 

 

browned brussel sprouts on a plate with lemon zest
Print Recipe

Savory Browned Brussel Sprouts with Lemon Zest

Savory brussel sprouts with a lemon zest topping
Prep Time10 mins
Cook Time13 mins
Course: Side Dish
Keyword: brussel sprouts, lemon, lemon zest, savory, vegan, vegetarian
Servings: 6

Ingredients

  • 2 tbsp olive oil
  • 1/2 red onion, sliced 1/4" thick
  • 1 lb brussel sprouts, trimmed and halved
  • 1/2 tsp smoked sea salt
  • zest of one lemon

Instructions

  • Heat a saute pan over medium heat for 5 minutes.
  • Swirl in the olive oil and add the onion slices immediately. Cook and stir for 5 minutes until they begin to turn translucent.
  • Add the brussel sprouts to the pan with the onion. Cover and cook undisturbed for 5 minutes, allowing them to sear on one side.
  • Turn off the heat, stir well, and let the brussel sprouts sit covered for another 3 minutes.
  • Sprinkle with salt, and the zest of one lemon. Serve hot.

Creamy White Bean Chili

Posted on by biglittlebites

There’s just something about the calendar saying “October 1” and the leaves changing color on the tree, that makes me crave healthy, Creamy White Bean Chili.

We are having a super hot fall season here in Atlanta, and I swear I overheard my sweaters and boots crying in my closet today… out of patience, waiting for their big moment! When I make this white bean chili, at least I can pretend it’s fall. My husband keeps the air conditioning so cold in this house, I throw on my sweatshirt, imagine fall scenes, and cozy up with this hot bowl – haha! 

I actually first began experimenting with this recipe about 7 years ago, when we moved from Texas to Michigan, and had real fall weather. We were hosting a Halloween party at our home, for our kids and their friends and this creamy white bean chili is such a crowd pleaser, that both the parents and kids loved it. The chili is so flavorful, but personally, I think the fun is in choosing toppings! I love to set up a “toppings bar” for the kids to pick and choose what they want to put in their bowl and they love this freedom to elevate their chili on their own! 

White Bean vs Chicken Chili

I have made this creamy white bean chili both with chicken and with only white beans as the protein. For a plant-based or meatless meal, beans are a great way to add essential protein, fiber and minerals (like iron) into your meal. To make this white bean chili vegan, simply leave our the chicken, double the beans and swap chicken stock or a quality vegetable stock (I prefer to use brands that don’t add flavoring). 

If plant-based is just not your thing, or you’re craving chicken, both white meat and dark meat work well in this recipe. 

bowl of creamy white bean chicken chili topped with cilantro, avocado and lime wedges

How do you Thicken White Bean Chili and Make it Creamy?

The easiest, and healthiest way to thicken white bean chili is to puree half of the bean mixture. Sounds too simple, but it’s true! The white beans in the chili become really creamy on their own with a simple immersion blender, or by scooping half the beans and some broth into a food processor. This results in a creamy, thicker chili without compromising flavor or adding unnecessary ingredients. 

What Kinds of Beans are White Beans?

White beans are beans that are white and have a mild taste. There are actually tons of different kinds of white beans! I’ll tell you what kinds of beans are considered white beans and how to know what kind of white bean is best for chili. As always, I want to remind you that beans and legumes are hard for the body to digest, and by soaking dried beans overnight and then allowing them to sprout before using (it’s super easy, and fun, I promise!) they won’t bother your stomach and will be even more nutritious than how they started out! 

Which kind of white bean should be used to make white bean chili? I love using whatever I have on hand, and I’m always switching it up! The great news is, you can use any of the white beans I listed below, to make white bean chili. White beans are all mild tasting, with a slightly nutty flavor but you’ll be particularly impressed with the unique flavor of one of them! 

Varieties of White Beans for Chili:

Great northern beans 

These beans can also be called “large white beans,” and have a mild, nutty flavor. Great northern beans are rich in vitamin B (including folate) and are a good source of zinc and calcium. 

White kidney beans 

White kidney beans are also called “cannellini beans” and are the highest protein white bean available. Also a great source of the B vitamin folate, as well as iron, these creamy beans are fat-free!

Navy beans 

The smallest white bean is the navy bean. Although small, it is actually highest in fiber! These beans also get creamy when cooked, making them easy to puree into chili. Navy beans are a great source of magnesium and folate. 

Marrow beans

Get ready to have your mind blown: marrow beans taste similar to smokey bacon! With a meaty, creamy texture, these beans also work really well for chili.  

Cranberry beans 

These are technically considered a red bean, but they are more white in color and become really creamy when cooked. A bean that is creamy, is perfect for pureeing into a chili! These mild-flavored beans have a slightly nutty flavor and are rich in protein, fiber and iron. 

* When you click on product links, I earn a small commission from qualifying purchases, at no cost to you *

bowl of creamy white bean chicken chili topped with cilantro, avocado and lime wedges
Print Recipe

White Bean Chili

This delicious White Bean Chili tastes great both as a vegan or vegetarian meal, and with chicken in it. To make it meatless, simply leave out the chicken and chicken stock and swap for double the beans and vegetable stock.
Prep Time15 mins
Cook Time4 hrs
Course: Main Course, Soup
Cuisine: American
Servings: 8

Equipment

  • Slow Cooker

Ingredients

  • 2 lbs boneless chicken white meat or dark meat
  • 1.5 lbs white beans I like to soak dried beans overnight and then sprout them before using.
  • 3 tbsp extra-virgin olive oil
  • 1 medium onion, coarsely chopped
  • 2 stalks celery, chopped
  • 1 carrot, chopped
  • 5 cloves garlic, minced
  • 1 c hatch green chiles, diced
  • 1 tbsp cumin
  • 1.5 tsp alderwood smoked salt
  • 1 tsp coriander
  • 1/4 tsp cayenne pepper
  • 1 bay leaf
  • 4 c chicken stock
  • 2 tbsp fresh lime juice
  • 2 tbsp cornmeal
  • 1 c frozen fire-roasted corn kernals
  • 1 tbsp chopped cilantro

Toppings

  • lime wedges
  • Mexican cheese like cotija
  • sour cream
  • Wild Brine smokey jalapeno sriracha
  • avocado slices
  • sliced scallions
  • chopped cilantro

Instructions

  • Add all but the last four ingredients to the slow cooker, and stir. Cover the slow cooker with the lid.
  • Cook on High for 4 hours or Low for 6 hours.
  • 15 minutes before cooking time is up, remove the bay leaf and add in the cornmeal and frozen corn kernals. Stir well and cover again.
  • Transfer the chicken to a seperate plate, and shred or cut it into smaller pieces. Before adding the chicken back into the pot, use an immersion blender to puree a little bit of the chili until it reaches a creamy, yet still chunky, consistency.
  • Return the chicken to the slow cooker and stir in 1 tbsp of chopped cilantro.
  • Serve with toppings of choice.