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Phase 1 Vegetable Recipes

 Brussels Sprouts

From www.azcentral.com. Like all members of the cabbage family, Brussels sprouts are moderately low-carb and highly nutritious. A half-cup contains 7 grams of carbohydrate and 2 grams of fiber, for a usable carb count of 5 grams. It also has 2 grams of protein, a decent amount for a green vegetable. They're a good source of potassium (247 mgs) and vitamin A (561 International Units). They have respectable amounts of vitamin C and folate, too.

Season: Peak season for Brussels sprouts is October through March.

Selection: Look for firm sprouts with tight, green leaves. Avoid puffy or soft sprouts with loose leaves. Wilted or yellow leaves indicate overripe sprouts.

Storing: Place in sealed container; store in refrigerator. Do not wash until ready to use. Use as soon as possible.

Preparation: Wash, remove loose leaves, trim stems. Cut a cross in each to speed cooking. Or slice into roughly 1/4-inch slices, if sautéing.

Seasonings: basil, caraway seed, dill, mustard seed, sage, thyme, curry powder, nutmeg, garlic, onions, garlic salt, pepper, cumin, marjoram, or savory.

For more information about Brussels:

http://www.brussels-sprouts.com/BSINFO.htm

http://www.foodland.gov.on.ca/facts/bsprouts.htm

The following information is from www.wholehealthmd.com.

Preparation

Before cooking, drop the sprouts into a basin of lukewarm water and leave them there for 10 minutes as this step will eliminate any insects hidden in the leaves. Then rinse the sprouts in fresh water. Trim the stem ends, but not quite flush with the bottoms of the sprouts, or the outer leaves will fall off during cooking.

Many cooks cut an X in the base of each sprout. This nick helps the heat penetrate the solid core so that it cooks as quickly as the leaves.

Whichever cooking method you choose, test for doneness by inserting a knife tip into the stem end, which should be barely tender.

Boiling: Use 1 cup of water for every cup of Brussels sprouts. Bring the water to a rapid boil in a large pot, add the sprouts, and quickly return the water to a boil. Cook the sprouts uncovered just until tender. Drain them, return them to the warm pot, and shake for a few seconds until dry. A little parsley added to the cooking water can reduce the cabbage flavor. Cooking time: seven to 10 minutes.

Braising: If you cook sprouts slowly in stock, you can reduce the liquid after the vegetable is done and use it as a sauce, thereby conserving nutrients. You can braise the sprouts on the stovetop in a heavy covered skillet, or in the oven. For oven-braising, place the sprouts in a casserole or baking dish and pour in enough stock to cover them. Cover and bake in a 350°F oven. Cooking time: 25 to 35 minutes.

Microwaving: Place 1/2 to 1 pound of Brussels sprouts in a microwavable dish; add 1/4 cup of liquid, cover, and cook. Cooking times: for medium sprouts, four minutes; for large ones, eight minutes.

Steaming: Sprouts can be steamed in a vegetable steamer or steam-boiled in a small amount of water. These methods have the advantage of keeping the sprouts intact, minimizing the chemical interactions that cause the sprouts to develop a strong flavor, and maximizing the retention of nutrients. To steam-boil, add the sprouts to 1" of already-boiling water and cover. Steam or steam-boil for one to two minutes, uncover the pot for 10 to 15 seconds to disperse the strong-tasting sulfurous compounds that form when sprouts (and other members of the cabbage family) are cooking. Cover and finish cooking. Cooking times: steam-boiling, five to 10 minutes; in a steamer, six to 12 minutes, depending on size.

Microwaved Brussels Sprouts

Four servings. Quick and easy basic recipe.

1 pound Brussels sprouts (4 cups)

1/4 cup water

Wash sprouts, remove loose leaves, trim stems. Cut a cross in the core of each, if desired, to speed cooking time. Place in a 1 1/2 quart casserole. Cover and microwave at High until fork tender, from 4 to 8 minutes, stirring once. Let stand, covered, 3 minutes.

Season as desired.

Roasted Brussels Sprouts with Parmesan

Two servings.

2 cups small Brussels sprouts (25 to 30 sprouts)

1 tablespoon olive oil

Salt and pepper

1 tablespoon grated Parmesan cheese

Preheat oven to 400 degrees F. Wash sprouts, remove loose leaves, trim stems. Cut a cross in the core of each, if desired, to speed cooking time. Place in a medium-size roasting pan.

Sprinkle with olive oil, and season lightly with salt and pepper to taste. Roast for 20 minutes, or until tender, stirring occasionally. Sprinkle with Parmesan cheese and serve immediately.

Braised Brussels Sprouts with Vinegar and Dill

Twelve servings. From www.justvegetablerecipes.com.

3 lb Brussels sprouts

1/4 cup chopped fresh dill

2 tablespoons wine vinegar

Salt and pepper

Trim sprouts; cut in half if desired. In large pot of boiling salted water, cook Brussels sprouts for 8 minutes if whole, 6 minutes if halved, or until barely tender. Drain, refresh under cold running water and drain again.

In well-greased 13x9 inch casserole, combine sprouts, dill, vinegar, and salt and pepper to taste; mix well. Bake, covered, in 350-degree oven for 10 minutes. Uncover and bake for 5 minutes longer. Makes 12 servings.

Brussels Sprouts for People Who Think They Hate Brussels Sprouts

From Healthy Cooking with Dr. Andrew Weil.

1 pound Brussels sprouts

1 teaspoon salt

2 tablespoons extra virgin olive oil

1 teaspoon hot red pepper flakes, or to taste

5 cloves garlic, finely minced (or equivalent minced garlic in jar)

1/4 to 1/2 teaspoon nutmeg, or to taste (preferably freshly grated)

½ cup freshly grated Parmesan cheese

Trim the ends off the Brussels sprouts and remove and discard any discolored outer leaves. If sprouts are large (more than 1 inch in diameter), cut them in quarters lengthwise through the stem end. If smaller, cut them in half.

Bring 2 quarts of water to boil, add salt and the sprouts. Boil the sprouts uncovered until they are just crunchy-tender, about 5 minutes. Do not overcook them. Drain the sprouts well.

Wipe and dry the pot and heat the olive oil in it. Add the red pepper flakes and garlic and sauté for 1 minute. Add the sprouts and nutmeg and sauté for another minute. Mix in the Parmesan cheese and toss the sprouts until the cheese melts.

Sautéed Brussels Sprouts

12 fresh Brussels sprouts, sliced 1/4-inch thick (do NOT use frozen)

1/2 of a large yellow onion, thinly sliced (about 1/2 cup or or 3 to 4 ounces)

1 tablespoon canola oil

1/4 to 1/2 cup chicken broth (or chicken-flavored vegetarian broth)

1 teaspoon dried parsley (or 1 tablespoon fresh)

Freshly ground pepper to taste

Heat oil in a large, nonstick skillet; add Brussels sprouts and onion, and stir-fry 3 to 5 minutes. Add 1/4 cup broth and simmer about 5 minutes, or until Brussels sprouts are done, adding more broth if necessary.

Nutty Brussels Sprouts

Four servings. Source: Light & Easy Diabetes Cuisine by Betty Marks

1 lb Brussels sprouts

1 teaspoon virgin olive oil

8 toasted hazelnuts or toasted almonds

1/8 teaspoon ground cardamom

Wash Brussels sprouts and trim off bottoms of stems and loose leaves. Steam sprouts over boiling water until tender, 7 to 10 minutes. Remove sprouts to a serving bowl and stir in olive oil, nuts, and cardamon.

Shredded Brussels Sprouts

Six servings. Source: McCall's Magazine, November 1992

1 1/2 lb Brussels sprouts

1/4 cup trans fat free margarine (Brummel & Brown is good)

1/2 teaspoon salt

1/4 teaspoon ground white pepper

2 teaspoons water

1 tablespoon fresh lime juice

In large bowl of cold, salted water, soak Brussels sprouts for 10 minutes. Drain; trim ends and discard any bitter outside leaves. Cut each sprout in half lengthwise; thinly slice crosswise.

In a large skillet, over medium high heat, melt butter. Add sprouts, salt and pepper; over high heat; sauté 5 minutes or until sprouts start to brown. Add the water; cook, stirring 2 to 3 minutes, until sprouts are crisp-tender. Stir in lime juice.

Brussels Sprouts Casserole

From www.justvegetablerecipes.com.

1 1/2 lb Brussels sprouts

1 medium onion, sliced

Olive oil

5 medium tomatoes, sliced

1/2 cup water

1 cup shredded soy cheese

Sauté onion in olive oil until transparent. Arrange Brussels sprouts in casserole with onions and tomatoes. Cover with water. Cover and bake at 325 degrees F for about 45 minutes. When sprouts are tender, remove from oven, sprinkle with the cheese, and brown under the broiler.

Browned Brussels Sprouts

Adjust amounts as desired. Very tasty.

1 lb Brussels sprouts

1/4 cup olive oil (or more)

2 garlic cloves, crushed

Prepare sprouts: wash, remove loose leaves, trim stems. Heat oil in a heavy-bottomed skillet (iron skillet is good). Add Brussels sprouts and “fry” them until they are dark brown all over. At the last moment, just before serving, stir in 2 crushed garlic cloves (or use 1 teaspoon crushed garlic from jar, or more to taste).

Lift them out with a slotted spoon, drain well (can put on paper towels to absorb excess oil). Salt lightly.

Stir-fried Brussels Sprouts with Carrots and Fresh Ginger

Four servings. From chef Maria Scanlon.

1 tablespoon oil (canola, light olive, or other on the approved SBD list)

1 large onion, thinly sliced

1 large carrot, grated

1 large clove garlic, chopped

1 teaspoon fresh ginger, chopped

12 medium-sized fresh Brussels sprouts, sliced

1 to 2 tablespoons reduced salt soy sauce

1/4 to 1/2 cup water

Heat the oil in a large nonstick pan, add the onion and cook over a high heat until the onion begins to soften and turn golden.

Add the carrot, garlic, and ginger and cook a further few minutes. Add the Brussels sprouts and continue stir-frying until they soften a little. Add the soy sauce and the water and mix well.

Cover the pan, reduce the heat to low and allow the vegetables to steam until they are cooked to your liking.

This page on-line September 15, 2003