Chopped Brussels Sprout Salad is the ultimate dish for those looking to indulge in a healthy salad packed with flavor and texture. Whether you’re a health-conscious eater, a busy professional, or someone who simply loves good food, this recipe is perfect for you. It combines the delightful crunch of raw Brussels sprouts with the rich flavors of chicken and walnuts, making it a filling and nutritious option for lunch or dinner. Did you know that Brussels sprouts are packed with vitamins C and K, making them a superfood? Now, let’s get started on this delicious journey!
| Yields | 4 servings |
|---|---|
| Prep Time | 15 minutes |
| Cook Time | 10 minutes |
| Total Time | 25 minutes |
| Calories per Serving | 350 |
Ingredients for Chopped Brussels Sprout Salad
- 4 cups raw Brussels sprouts, thinly sliced
- 2 cups cooked chicken, shredded
- 1 cup walnuts, roughly chopped
- 1 cup shredded carrots
- ½ cup dried cranberries
- ½ cup crumbled feta cheese (optional)
- ½ cup lemon vinaigrette (homemade or store-bought)
- Salt and pepper to taste
Instructions
Step 1: Prepare the Brussels Sprouts
Begin by washing the Brussels sprouts thoroughly under running water to remove any dirt or debris. Trim the ends and remove any yellow or damaged outer leaves. Using a sharp knife, slice the Brussels sprouts thinly until you have about 4 cups of shredded sprouts. Alternatively, you can use a food processor with the slicing attachment for a quicker option.
Step 2: Cook the Chicken
If you’re using raw chicken, season it with salt and pepper. Cook it in a skillet over medium heat until golden brown and cooked through, about 5-7 minutes per side. Once cooked, let it rest for a few minutes before shredding it into bite-sized pieces.
Step 3: Toast the Walnuts
While the chicken is cooking, place the chopped walnuts in a dry skillet over medium heat. Toast them for about 3-4 minutes, stirring frequently until they are fragrant and lightly browned. Be careful not to burn them!
Step 4: Combine the Salad Ingredients
In a large mixing bowl, combine the sliced Brussels sprouts, shredded chicken, toasted walnuts, shredded carrots, and dried cranberries. If you’re using feta cheese, add it in at this point.
Step 5: Dress the Salad
Drizzle the lemon vinaigrette over the salad and toss everything together gently until all ingredients are well coated. Season with salt and pepper to taste. For an extra burst of flavor, you can add a squeeze of fresh lemon juice.
Step 6: Serve and Enjoy
Your Chopped Brussels Sprout Salad is now ready to be served! This salad is perfect as a meal prep option or a delicious side dish. Enjoy it fresh, or let the flavors meld together for a few hours in the refrigerator.
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 350 |
| Protein | 25g |
| Fat | 20g |
| Carbohydrates | 30g |
| Fiber | 8g |
| Sugar | 10g |
For more amazing recipes, check out this video: Ina Garten’s Sauteed Shredded Brussels Sprouts | Barefoot Contessa | Food Network.
Tips and Variations
- Healthy Swap: For a plant-based recipe, substitute the chicken with chickpeas or grilled tofu.
- Add Seasonal Vegetables: Incorporate other seasonal vegetables like roasted sweet potatoes or butternut squash for added nutrition and flavor.
- Make it Crunchy: Add nuts and seeds like pumpkin seeds or sunflower seeds for extra crunch.
- Meal Prep: This salad stores well in the refrigerator for up to 3 days, making it a perfect meal prep option.
Kitchen Equipment Needed
- Cutting board
- Sharp knife
- Large mixing bowl
- Skillet
- Serving utensils
Storing Leftovers
Any leftovers can be stored in an airtight container in the refrigerator for up to three days. The flavors will continue to develop, making it even more delicious the next day!
Food Pairings
This Chopped Brussels Sprout Salad pairs wonderfully with grilled meats or fish. For a complete meal, serve it alongside roasted chicken or salmon. Additionally, it goes well with a light white wine or sparkling water with a slice of lemon.
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Q: Can you eat Brussels sprouts raw in a salad?
A: Yes, Brussels sprouts can be enjoyed raw in a salad. They are crunchy and provide a great texture when thinly sliced.
Q: How to chop Brussels sprouts for a salad?
A: To chop Brussels sprouts, trim the ends and remove any damaged leaves. Then, slice them thinly with a sharp knife or use a food processor to shred them quickly.
Q: What does brussel sprout salad do for you?
A: A Brussels sprout salad is rich in vitamins, minerals, and fiber, making it a nutritious addition to your diet. It can help support digestion and is beneficial for heart health.
Q: When not to use brussel sprouts?
A: Avoid using Brussels sprouts if they are yellowing, mushy, or have a strong odor, as these are signs of spoilage.
Q: What is the best way to store Brussels sprouts?
A: Store Brussels sprouts in a plastic bag in the refrigerator’s crisper drawer to keep them fresh for up to a week.
Q: Can I make this salad ahead of time?
A: Yes, you can prepare the salad up to a day in advance. Just add the dressing right before serving to keep it fresh and crunchy.
Q: What kind of dressing goes well with Brussels sprout salad?
A: A lemon vinaigrette complements Brussels sprout salad beautifully, enhancing the fresh flavors without overpowering them.
