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Recipe & Guide - Brussels Sprouts
High in Folacin and Vitamin C The Brussels sprout is a member of the cruciferous (cabbage family) vegetables, which are considered helpful in the prevention of certain cancers. In common lore, flowers in this family have the shape of a cross or crucifix, hence the origin of the word cruciferous. Other vegetables in this healthful category are broccoli, all cabbages, cauliflower, kale, kohlrabi, mustard greens and Swiss chard.
They grow on a plant that looks like a miniature tree. In appearance and flavour they resemble a miniature green cabbage. Selection and Storage
Look for tiny heads that are tightly closed and compact.
Go for green and beware of yellow when purchasing. The younger the sprout, the sweeter and more delicate the flavour. Tear off any limp or discoloured leaves and refrigerate Brussels sprouts in a plastic bag for 3 to 4 days.
Preparation and Eating Tips
To prepare, cut ends and make a cross cut on the bottom of each.
Wash well.
Cook in a small amount of boiling water for 10 minutes or cook in a steamer, which helps preserve vitamins and minerals.
BRUSSELS SPROUTS WITH PEPPERS AND POTATOES – 15 minutes 1 pound Brussels sprouts, halved if large
1 tablespoon soft margarine or vegetable oil
1 onion, chopped
1 large potato, cut in small cubes
1 bay leaf
1 sweet red pepper, cut in 1/2
1/4 cup vegetable or chicken stock
Freshly ground pepper
2 tablespoons chopped fresh parsley or green onions. In large, non-stick skillet, melt margarine over medium heat; cook onion, potato and bay leaf, stirring often, for 2 to 3 minutes or until onion is softened.
Add Brussels sprouts, red pepper and stock; cover and cook for 8 to 10 minutes or until sprouts and potatoes are tender (add water if necessary to prevent scorching).
Season with pepper to taste.
Serve sprinkled with parsley. Makes 6 servings. Nutrient Analysis per serving:
Calories-85
Protein-4 g
Fat-2 g
Carbohydrates-50 g
Dietary Fibre-5 g Brussels Sprouts Nutrition Information:
Serving size: 88 g (4 to 5 medium)
Calories-45
Protein-3 g
Fat-0.3 g
Carbohydrates-7.8 g
Sodium-22 mg
Potassium-342 mg
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Recipe & Guide - Brussels Sprouts
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