Thursday, January 3, 2013

Gluten Free Recipe, Healthful Eating for 2013, Brussels Sprouts, Black Beans, Gluten-free Chicken Sausages

If you'd like to check out all my gluten-free recipes, just type 'gluten' in the search box on my sidebar.

 The final product

I'm not sure what possessed me to buy a large bag of fresh Brussels sprouts, but maybe it was that they looked so pretty and I hadn't had Brussels sprouts in a very long time.


One cup of Brussels sprouts has just 38 calories. That cup of Brussels sprouts has nearly 8 g of carbs, with more than 3 g from fiber. There's nearly no fat and almost 3 g of protein. In addition to these macronutrients, you get vitamins C, E, B-6, A and K, folate, lutein and choline when you eat Brussels sprouts. Brussels sprouts also have the essential minerals calcium, iron, phosphorus, magnesium, potassium and selenium.

Anyway, it all started with my purchase of Brussels sprouts. Then one day, near dinnertime, when I was busy packaging soaps, Kevin started rattling around in the kitchen. The next thing I knew, he had a gorgeous skilletful of vegetables, including Brussels sprouts, sizzling away in olive oil and butter. Don't they look gorgeous? Who doesn't love beautiful food!

 Before the black beans and chicken sausages are added

As he was trying to decide what else might be good in this mix, I suggested the addition of gluten-free chicken sausages (Alfresco brand) and black beans.  The top photo is the final product.

This meal is nutritious, delicious, and gluten free. And are the Brussels sprouts bitter? Not a bit! They are almost sweet, probably because they were stirfried rather than boiled, and they started out fresh, rather than frozen.

SO,  here is the recipe, should you want to add another delicious gluten-free meal to your diet. It is now among my favorite dinners.


1 large onion, sliced
1 large red sweet pepper, sliced (I use my frozen Carmens all winter)
1/2 jalapeno, diced
Several fresh Brussels sprouts, sliced in half
1 can black beans (drained)*
2-3 gluten-free chicken sausages, sliced or diced
olive oil

Stirfry the onion, peppers, sprouts in a little olive oil and butter. The butter just helps add a little flavor and slightly browns the sprouts.

In a separate skillet, brown the sausages in a little olive oil.

Combine contents of skillet 1 and skillet 2. Stir in black beans. Bring to temperature. Serve.

*And here's a tip for always having black beans on hand, without having to purchase canned beans:

Buy dried black beans. They're lots cheaper. Soak and cook them according to package directions, then cool them down quickly in cold water, drain, package, and store in the freezer. That way, you'll always have black beans when you need them. I usually cook up about 4 cups of dried black beans at a time, giving me several packages in the freezer. I try to keep track of them, so that if I take out the next-to-last package, I make up another batch.  Planning ahead is so helpful. :-) 

Brussels Sprouts in the garden


Don't forget:  Downton Abbey Season Three
Begins Sunday, January 6
Downton Abbey - inspired vegan soaps!
'Oh, Matthew' and 'Lady Mary'

...and more! Check out all our handcrafted soaps at

and at

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Artsy VaVa said...

That sounds delicious! Thanks for the recipe. I just pinned it to my recipe board. I am sensitive to gluten so I love when I see a new gluten free recipe!!! Happy New Year!

Terri D said...

This really sounds and looks good! I love black beans and brussel sprouts. Might even get Joe to eat them in this recipe! Thanks for sharing it!

RURAL said...

Oh where do I start, at Downton Abbey, or the brussies...?

Both are fav faves of mine. What a great recipe, and it looks so appetizing.

I have the dried beans, and I have been meaning ][no pun intended] to cook them. Like you said plan ahead.


Debra Hawkins said...

I have secretly loved Brussels sprouts my entire life. I never told anyone as a child so they wouldn't mock me. :)

Maggie Ann said...

Boy does that sound and look good....I'm going grocery shopping later. I'll be looking for the ingredients. Thank you!

Elizabeth Edwards said...

wow, that looks delicious. please, serve me up a bit. thanks!! ( :

Chatty Crone said...

I pinned it too - where do you get the gluten free chicken sausage?

Jean | Delightful Repast said...

Oh my, Judy, Kevin can rattle around in MY kitchen any time! That looks like a great one-pan meal!

Cherry's Prairie Primitives said...

I can't wait to try it!! I haven't had brussel sprouts since I was a kid.

Unknown said...

Thanks for the recipe-I love brussel sprouts and beans and it all looks sooo good!

Empty Nester said...

So glad you posted the recipe! I'm going to Whole Foods tomorrow after school and the ingredients just went on my list!!!

Anonymous said...

I've never tasted brussel sprouts but this sounds so good to me!

Deborah said...

I love, love, love brussel sprouts. Since I have been feeling better I have eaten them every day and yesterday bought 2 more bags of them. I guess I can't get enough of them. lol! The recipe looks yummy and you put in the most important beans. :)

Ladies Holiday said...

I love Brussels sprouts but have only ever roasted them, I will have to try this! Also, I cannot wait to see what Matthew and Mary have in store for us! It has been too long!

Lois Christensen said...

Love roasted Brussels Sprouts! Thanks for sharing on Foodie Friends Friday! Please come back on Sunday to VOTE!

Denise said...

Sounds delicious.

Vicky @ Mess For Less said...

Brussel sprouts are among my favorite foods and I am not a veggie gal at all. I love them! This is a great use of them and the gluten free sausage makes it a recipe I can make for my daughter. Thanks!

Lisa @ Flour Me With Love said...

I love brussel sprouts and this looks divine! A recipe I look forward to trying! Thanks so much for sharing at Mix it up Monday :)

Lindsay Artsy-Fartsy Mama said...

Sounds delicious! Thanks for sharing the recipe.

Thanks so much for linking up at Artsy Corner. Hope to see you again this week :)

Kathie said...

I found you from the Mop it up Mondays link up. I would love to have you come share your post with my readers over at Sassy Little Lady’s Show and Tell Saturday. Hope to see you there!


Lisa Lynn said...

Looks yummy! Thanks so much for sharing this on The HomeAcre Hop!


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