Tag: Sprouts

Duck Fat Roasted Brussels Sprouts – P.H.A.T. with an “F”

With all the rich and decadent football party food I’ve been
sharing lately, I’d thought I’d take a little break, and post a nice, simple
green vegetable side dish. Of
these beautiful roasted Brussels sprouts were just a prop so I could demonstrate using leftover duck fat, but still.

If you watch any amount of celebrity chef TV, you’ve
undoubtedly heard them going off on the virtues of duck fat. They mostly pontificate
on its deep, palate-coating richness, which is true; but they also like to point
out the health benefits. That part is a little cloudy…you know, like saturated
fat when it cools down.

Duck fat does have much less saturated fat than butter, and
is higher in oleic acid, the stuff that makes olive oil so popular with the
healthy eating gurus, but make no mistake, this is still an animal fat, and
should be used in moderation. The good news: “in moderation” totally works!

A few tablespoons and a very hot oven is all you need to
turn some sleepy vegetables into something much more special. As I mention in
the video, bacon grease will make a fine (and even more flavorful) substitute,
but if you do cook duck, saving the leftover fat is nothing short of mandatory.
I hope you give this technique a try soon. Enjoy!

Brussels sprouts (about 4-6 per person)
salt, pepper, cayenne to taste
enough melted duck fat to coat vegetables generously (about
2-3 tablespoons per pound of sprouts)
fresh squeezed lemon to finish
*Roast at 450 degrees F. until tender but still a little
firm, about 15-20 minutes

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Open Faced Tuna Sandwich with Avocado

Tuna with minced vegetables on a toasted slice of multi-grain bread with avocado and sprouts. A quick and easy, satisfying lunch.

I grew up with avocados in my home way before they became popular here in the States, and squeeze them into my diet every chance I can. Avocados are a regular part of a South American diet, and my mom always served them along side a hearty bowl of hot soup or rice and beans.

Avocados are also good for you, loaded with heart-healthy fats and antioxidants. According to Bodybuilding.com[1], avocados are listed as one of the 15 Best Fat Burning Foods. I’d love to tell you I buy them for all those reasons, but quite frankly we just love them. In fact, I created an entire Pinterest Board[2] in it’s honor!

To make the tuna salad quickly, I throw all the vegetables in my chopper and pulse a few times. If I am eating one sandwich, I keep the rest refrigerated for the next day. Easy peasy!

Just under 250 calories and for those of you on Weight Watchers, 6 points plus.

Open Faced Tuna Sandwich with Avocado
Servings: 3 • Serving Size: 1 sandwich • Old Pts: 5 pts • WW Points+: 6 pts
Calories: 247 • Fat: 8 g • Carb: 28 gFiber: 6 g • Protein: 18 g • Sugar: 3 g
Sodium: 384.5 mg (without salt)


  • 5 oz can albacore tuna (in water), drained
  • 1/4 cup carrots, minced
  • 1/4 cup celery, minced
  • 1 tbsp red onion, minced
  • 1 tbsp Hellman’s Light mayonnaise (or greek yogurt)
  • 1 tsp red wine vinegar
  • salt and pepper, to taste
  • 3 slices multi-grain bread, toasted
  • 6 thin slices tomato
  • 3 romaine lettuce leaves
  • 1/2 medium haas avocado, thinly sliced
  • 0.5 oz alfalfa sprouts


Combine tuna with minced carrots, celery, red onion, mayonnaise, vinegar, salt and pepper.

Place lettuce on toasted bread. Top with tomato, tuna, avocado and alfalfa sprouts.


  1. ^ Bodybuilding.com (bodybuilding.com)
  2. ^ Pinterest Board (pinterest.com)

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