HEALTHY TACOS WITH BRUSSELS SPROUTS

Healthy Tacos with Brussels sprouts and chicken sausages is a delicious and unique twist on traditional taco fillings. This flavourful and healthy dish combines the crunchiness of roasted Brussels sprouts with the savoury taste of chicken sausage, all wrapped up in a soft corn tortilla. Topped with your favourite toppings such as, salsa and cilantro, these tacos are sure to be a hit at any dinner. Whether you’re a taco lover or looking for a new way to enjoy Brussels sprouts, this dish is definitely worth trying!

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Why you’ll love these healthy tacos with brussels sprouts and sausages

Healthy benefits of Brussels Sprouts

I have been experimenting with Brussels sprouts for the last month, and I am being convinced, that this is one of the most powerful vegetables ever. I knew, since I was a little girl, that cabbage is fully packed with enormously high concentration of vitamin C. But what I didn’t know is that it also contain vitamin K, Thiamine, Calcium, Iron, Magnesium, Vitamin B6, Folate Phosphorus and Potassium.

Brussels Sprouts are low in saturated fat and cholesterol. It supports your cardiovascular and digestive system, it works as an anti-inflammatory boost, and it might prevent cancer. Fibre can also help you feel full and satisfied, which can aid in weight management. Aren’t all those great reasons to eat more Brussels sprouts

Delicious benefits of Brussels Sprouts

Roasting brussels sprouts in the oven with garlic and other aromatic herbs, makes them crispy on the outside and tender on the inside. It also brings out their natural sweetness. You will definitely enjoy the savoury pairing with chicken sausages altogether with great toppings like salsa or sour cream.

Healthy tacos = Lower calories 

Chicken sausages are lower in calories and fat than traditional pork sausages. The use of chicken sausages and roasted Brussels sprouts in this recipe can significantly lower the calorie count of the tacos as compared to using high-fat meats like beef or pork. This makes the dish a healthier option for people looking to reduce their calorie intake.

Ingredients

Corn Tortillas: The corn tortillas serve as the base for the tacos and provide a source of carbohydrates. They are a healthier option than flour tortillas because they are lower in calories and fat, and higher in fibre.

Brussels Sprouts: Brussels sprouts are a nutrient-dense vegetable that provides lots of vitamins. Roasting them adds a delicious crunch and caramelized flavour to the tacos.

Garlic: Garlic adds a depth of flavour to the dish and has numerous health benefits, including boosting the immune system and reducing inflammation.

Bacon: Add a smoky, salty flavour to the dish. To keep the dish healthier, use turkey bacon or reduce the amount of bacon used.

Olive Oil: Olive oil is a healthier fat option that provides monounsaturated fatty acids and antioxidants. It is used to roast the Brussels sprouts and chicken sausages and adds flavour to the dish.

Chicken Sausages: Chicken sausages are a lean protein source and a healthier alternative to traditional pork sausages. They add savoury flavour to the tacos and make them more filling.

Cherry Tomatoes: Cherry tomatoes add a burst of sweetness and acidity to the dish.

Sweet Peppers: Sweet peppers add a bright, sweet flavour and crunch to the tacos.

Lime: Lime adds a tangy, citrus flavour to the dish and is a good source of vitamin C.

Sour Cream: Adds a creamy, tangy flavour to the tacos. To keep the dish healthier, use Greek yogourt or avocado instead.

Salsa: Salsa adds a fresh, spicy flavour to the tacos.

Salt and Pepper: Salt and pepper are used to season the dish and enhance the flavour of the other ingredients.

Cilantro: Cilantro adds a bright, fresh flavour to the dish and is a good source of vitamins A and C.

Hot Sauce: Hot sauce adds heat and flavour to the tacos, as well as providing capsaicin, which has been shown to have numerous health benefits, including reducing inflammation and improving heart health.

How to make healthy tacos with Brussels sprouts and sausages

Start by preheating the oven to 400°F (205°C).In a large iron cast skillet, pour the olive oil and spread the diced bacon evenly over the skillet. Toss in washed and trimmed brussels sprouts. . Add sliced cherry tomatoes and sliced sweet peppers. Season with salt and pepper and give it a generous toss, making sure to cover all the brusels sprouts in the olive oil. At the end, cut 1 bulb of garlic in half and place it in the middle of the iron cast skillet.

Roast the Brussels sprouts in the preheated oven for 20-25 minutes, stirring halfway through, until they are tender and lightly browned.

While the Brussels sprouts are roasting, cook the chicken sausages. Heat a large skillet over medium-high heat and add the sausages. Cook for 8-10 minutes, turning occasionally, until they are browned on all sides and cooked through. Remove from the heat and slice the sausages into bite-sized pieces. Once the Brussels sprouts are roasted, remove them from the oven, give them a toss and remove the garlic bulb. Squeeze out the garlic onto a plate and mash it with fork. Use as much mashed garlic as you want to taste the brussels sprouts. Leftover of mashed garlic can be used for garlic butter.

Warm the corn tortillas in the oven or on a skillet for a few minutes. Assemble the tacos and top with salsa, dollop of sour cream. Sprinkle with cilantro and a squeeze of lime juice. Add hot sauce as desired.

How to assemble healthy tacos

Warm up the corn tortillas: Heat the corn tortillas in a dry skillet or over an open flame until they are warm and pliable.

Layer the ingredients: Spread a layer of roasted Brussels sprouts roasted with tomatoes and bacon and chicken sausages on each tortilla.

Add the sauces: Drizzle some salsa and sour cream over the top of the ingredients, followed by a squeeze of lime juice.

Season and garnish: Sprinkle some salt, pepper, and cilantro over the top, and finish with a dash of hot sauce for some extra spice.

Fold and serve: Fold the tortilla in half to enclose the filling, and serve immediately while the tortilla is still warm and crispy.

EXPERT TIPS

Preheat the oven: Before roasting the Brussels sprouts, make sure to preheat the oven to 400°F (200°C). This will ensure that the Brussels sprouts cook evenly and come out crispy.

Cut the Brussels sprouts evenly: For even roasting, cut the Brussels sprouts into halves or quarters so that they are roughly the same size. This will ensure that they cook evenly and don’t burn.

Use a non-stick pan for preparing sausages: When cooking the chicken sausages, use a non-stick pan to prevent them from sticking and burning. Cook the sausages over medium heat until they are browned on all sides and cooked through.

Warm the tortillas: To warm the corn tortillas, heat them up in a dry iron cast skillet or over an open flame for about 30 seconds on each side. This will make them more pliable and easier to fold.

Customize to your taste: Feel free to customize the tacos to your taste by adding or substituting ingredients. You can use different types of salsa or hot sauce, or add additional toppings like avocado or cheese.

Faq

What are tacos?

Tacos are a traditional Mexican dish consisting of a corn or wheat tortilla filled with various ingredients, such as meat, vegetables, cheese, and salsa.

What is the difference between a soft taco and a hard taco?

A soft taco is made with a soft flour or corn tortilla, while a hard taco is made with a crispy corn tortilla shell.

What are some popular taco fillings?

Some popular taco fillings include beef, chicken, fish, shrimp, beans, cheese, lettuce, tomatoes, onions, and peppers.

How do I warm up tortillas for tacos?

You can warm up tortillas for tacos by heating them in a dry skillet or over an open flame for a few seconds on each side.

Are tacos healthy?

Tacos can be healthy depending on the ingredients used. Using lean meats, vegetables, and whole-grain tortillas can make for a healthy and nutritious meal.

Can tacos be made vegetarian or vegan?

Yes, tacos can be made vegetarian or vegan by using ingredients such as beans, tofu, and vegetables as the filling.

What is the best type of salsa for tacos?

The best type of salsa for tacos is a matter of personal preference. Some popular options include salsa verde, pico de gallo, and chipotle salsa.

How do I assemble tacos?

To assemble tacos, warm up the tortillas, add the filling and toppings of your choice, and fold the tortilla in half to enclose the filling.

Variations

Fish Tacos: Instead of using meat, use grilled or fried fish as the filling for your tacos. Top with coleslaw or salsa for a fresh and flavorful twist.

Korean Beef Tacos: Use marinated and grilled beef as the filling. Top with a spicy gochujang sauce, pickled vegetables, and sesame seeds for a fusion-inspired taco.

Veggie Tacos: Use roasted or grilled vegetables as the filling for your tacos, such as zucchini, bell peppers, and mushrooms. Top with guacamole or hummus for added flavor.

Breakfast Tacos: Use scrambled eggs as the filling and top with bacon, cheese, and salsa for a hearty breakfast option.

BBQ Grilled Chicken Tacos: Use shredded BBQ chicken as the filling. Top with coleslaw and crispy onions for a smoky and savoury taco.

Shrimp Tacos: Use grilled or sautéed shrimp as the filling. Top with avocado, cilantro, and lime for a light and refreshing option.

Thai Peanut Tacos: Use grilled chicken or tofu as the filling. Top with a spicy peanut sauce, chopped peanuts, and fresh herbs for a flavourful and unique taco.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. If you have leftover taco meat or vegetables, they can be used in other dishes such as salads, omelets, or quesadillas. For leftover taco shells: store them in an airtight container or resealable bag in a cool, dry place for up to 1–2 weeks.

Freeze leftover taco meat or vegetables in an airtight container or freezer-safe bag for up to 2–3 months. To reheat frozen taco meat or vegetables: thaw them in the refrigerator overnight and then reheat in the microwave, on the stove top, or in the oven.

The healthy tacos with Brussels sprouts and chicken sausages are a nutritious and delicious meal option that offer several benefits. The use of high-fibre Brussels sprouts and low-fat chicken sausages in the recipe makes it a healthier option than traditional tacos made with high-fat meats like beef or pork. The recipe is also relatively low in calories and provides a good source of protein, fibre, and vitamins. Overall, this dish is a great way to enjoy a tasty and satisfying meal while still eating healthy!

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