Broccoli & Brussels Sprouts in Spiced Orange Sauce and Wild Rice

Brussels Spouts & Broccoli in Spiced Orange Sauce with Wild Rice - from Canned-Time.com

Brussel Spouts & Broccoli with Wild Rice - from Canned-Time.com

 

A guy walks into the doctor’s office.

A banana stuck in one of his ears, a Brussels sprout in the other ear, and a carrot stuck in one nostril.

The man says, “Doc, this is terrible. What’s wrong with me?”

The doctor says, “Well, first of all, you need to eat more sensibly.” 

 

All kidding aside….beautiful little Brussels sprouts are King when it comes to vitamin ‘K’  About 250 % of your daily needs in just 1 serving of my recipe here.  So who needs vitamin ‘K’ ?  Everyone.

Low levels of vitamin K are a potential risk factor for osteoporosis, particularly in people with bowl disease.

 Brussel Spouts & Broccoli in Spiced Orange Sauce with Wild Rice - from Canned-Time.com

Doubling the average American adult’s daily vitamin K intake can lead to a significant increase in bone density in post-menopausal women over  one year.  And Brussels sprouts contain one of the highest concentrations of vitamin K, even more so than their Cabbage cousins.  Combined with fresh broccoli, spinach and the juice of a fresh orange in this dish, they are one tasty good-for-you dinner.

Brussel Spouts & Broccoli in Spiced Orange Sauce with Wild Rice - from Canned-Time.com

Oranges, Mandarin in particular, were just made for soy sauce, brown mustard and a pinch of red pepper flakes sauce.  I could use this sauce on almost any green vegetable.  It really does make a wonderfully versatile sauce for hot or cold foods.  A fabulous salad dressing as well.  Here’s another version for salads just as fresh and tangy for salads from Gena:  

Radiccio Salad with Endive, Orange, and Walnuts.  OH my!

Brussel Spouts & Broccoli in Spiced Orange Sauce with Wild Rice - from Canned-Time.com

First step in this dish is to blanch your Brussels sprouts and the broccoli. Then toss them into an ice bath to stop the cooking process. The longer they cook, the more chance they have a tasting too bitter.   You’ll still want them cooked through though so this helps to shorten the time they need in the heat when you braise them in butter.  For the broccoli, it will soften up the florets so they just need reheating when your dish is ready to serve.

ice

Mix up your Orange sauce in advance as well so you’re not waiting on that to serve.  It will warm up when you add it to the pan of veggies when everything is cooked so no need to heat.  If you’re a little nervous about the Brussels sprouts being cooked through all the way, cut the stems off prior to blanching them and cut a small ‘X’ in the bottom of each one, about a 1/4 inch deep, to help the hot water cook the inside of each one as they blanch.

Brussel Spouts & Broccoli in Spiced Orange Sauce with Wild Rice - from Canned-Time.com

Click HERE for more on that trick.

Once you’ve blanched the veggies, dried them and are actually ready to cook up your dish (they’ll store over night in the fridge after blanching if needed)  you’ll want to slice your Brussels sprouts in half, heat up a little oil in a fry pan and place them cut side down in the pan to brown. This take about 7 – 10 minutes depending on how browned you’d like them.  Then add in your broccoli and spinach leaves, toss everything with the orange sauce and you’re ready to serve.  I made my rice ahead of time so I wasn’t waiting on it for the meal.  These really are best served immediately after cooking.  Or you can sneak a few right out of the fry pan like we did….couldn’t wait for a plate!Brussel Spouts & Broccoli with Wild Rice - from Canned-Time.com

Brussel Spouts & Broccoli with Wild Rice - from Canned-Time.com

Brussel Spouts & Broccoli with Wild Rice - from Canned-Time.com

 

Broccoli & Brussels Sprouts in Spiced Orange Sauce with Wild Rice
Serves 2
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Ingredients
  1. 1 dozen fresh Brussels Sprouts, washed with stems trimmed off
  2. 1 - 2 cups broccoli florets
  3. 1 cup of fresh baby Spinach leaves
  4. 1 cup Wild Rice cooked
  5. 1 cup Brown Rice cooked
  6. 2 Tbs of Olive Oil and 2 Tbs. of vegan butter (for browning your sprouts)
For the sauce
  1. Juice of 1 medium size Orange ( I used a Mandarine)
  2. 4 Tbs. Tamari Soy Sauce
  3. 3 Tbs. Brown Mustard
  4. 1/2 tsp diced garlic
  5. 1/2 tsp red pepper flakes
  6. 3 Tbs. Maple Syrup
  7. Enough oil to make the sauce smooth, about 2 Tbs.( I used Walnut Oil)
Instructions
  1. In a medium size pot of boiling water, blanch your cleaned Brussels sprouts for about 2 minutes and remove immediately to an ice bath to stop the cooking process. Add your cleaned Broccoli florets to the boiling water, again for 2 minutes, and then add them to the ice bath as well. After about 5 minutes, drain the veggies from the ice and keep in the fridge until you're ready to cook / serve your dish.
  2. Mix up the ingredients for your Orange sauce and set aside. No need to refrigerate or heat now.
  3. When you're ready to cook up your dish, heat your oil/ butter in a large fry pan on medium heat. Cut the stems off (discard stems) of the Brussels sprouts and then slice them in half and place them in the heated pan, cut side down to brown. They should be browned and cooked through after about 7 - 10 minutes but check a few as they cook to make sure that they're not browning too much.
  4. When sprouts are browned, reduce heat to low.
  5. Add in the spinach leaves and blanched broccoli on top of the sprouts. Cover and let sit for 5 minutes. When you're ready to serve, pour the Orange sauce over all the veggies. Stir in to coat them with the sauce and cover, heat on low, for 1 minute to heat the sauce.
  6. Serve over rice, inside a warmed tortilla or just plain is great too.
Adapted from Love & Lemons
Adapted from Love & Lemons
Canned Time http://canned-time.com/

 Brussel Spouts & Broccoli in Spiced Orange Sauce with Wild Rice - from Canned-Time.com

Brussel Spouts & Broccoli with Wild Rice - from Canned-Time.com

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1 year ago, I was cooking up another Brussels Sprouts dish:  BrusselsSprouts Radiccio with Brown Mustard Glaze

Brussel Sprouts & Radicchio w/ Brown Mustard Orange Glaze - from Canned-Time.com

11 thoughts on “Broccoli & Brussels Sprouts in Spiced Orange Sauce and Wild Rice

  1. thepeacepatch

    lol @ your Canned Laughter segment. ;)
    Perfect timing for this recipe…I’ve got oranges, brussels and broccoli all staring back at me out of the fridge, screaming “make something yumful with us!” and here you go. Many thanks…I needed a jolt of colorful healthy inspiration! :)

    1. Angela @ Canned Time Post author

      Wow, this really is made for you right now. I love reading a recipe and thinking, yeah, I have that, and that, and that. Makes it so easy to give it a try. I do hope you give it a try and let me know how it went. The sauce can be tweaked to make it your own. I have several versions in fact and had to think which one to use when I was mixing it up. Thanks for stopping by and good luck with those sprouts!

  2. narf77

    I LOVE Brussels sprouts. I am one of those people who just can’t wait to see those first tender morsels in the grocers (along with chestnuts, a perfect accompaniment :) ) and I just can’t understand how someone would possibly be able to hate them. I also love broad beans so that puts me into the demented category according to some people ;). Love this recipe. When it cools down a bit I will give it a bit of a waltz around the kitchen but for now it is stir fries on the wok burner of the covered bbq as we don’t want to heat up the house :)

  3. rika@vm

    Oranges are lovely in savory sauces, especially Asian dishes! Great tip, I’ve never blanched my brussels sprouts! Btw, brussel is brussels :) I got mixed up by the spelling, too, haha, before I posted my risotto recipe! What a lovely tangy sauce you got there – maple syrup is my favorite sweet & sticky ingredient!

    1. Angela @ Canned Time Post author

      No wonder the spell check kept fighting it, duh? It sounds funny with the two S too, but oh well. Changing now, thanks.
      Blanching just cooks them a little so that they won’t be bitter by overcooking when you brown them. Plus it gives you a little time prior to serving. You can blanch a day a head even if needed.
      Yeah, I think orange a soy are made for each other. Thanks Rika ♥

    1. Angela @ Canned Time Post author

      Thanks Cadry ;) We had them again last night for dinner and still tastin’ yum! They fill you up quickly too? The trick is blanching to keep them from over cooking when you brown them. Next I think we’ll use them in stir fry to see how that works. Thanks for stopping ♥

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