I’m convinced that if Brussels sprouts were called baby cabbages, they’d have a wider fan base. But as it stands, most Americans, haunted by childhood threats to finish their mushy, pale green sprouts before dessert, declare they can’t stand the cute little minis. And that’s a shame. When properly cooked, fresh Brussels sprouts have a divinely delicate flavor.
My favorite preparation is roasted; while I’ve got the oven cranked up on high, I throw in some broccoli for those who absolutely won’t be swayed, and fruits and nuts, too.
The combination sounds outrageous, but trust me: It’s a roasted sensation and, not to mention, good for you. This recipe gets an A-plus on the nutrition scale. Even though half the calories come from fat, it’s the best kind of fat for you — from the olive oil and walnuts!
As a cool-weather crop, Brussels sprouts are almost out of season, so get fresh ones while you can. Look for small, compact, bright green heads. Keep them in the refrigerator when you get home, but cook them within a day or two for the best results.
Roasted Sprout Medley
1 lb. fresh Brussels sprouts
2 cups small broccoli florets
2 cups quartered apples, cored but not peeled
2 cups red seedless grapes
2 tbsp. extra-virgin olive oil
½ tsp. dried thyme
½ tsp. salt
¼ tsp. ground black pepper
¼ cup apple cider or no-sugar-added apple juice
1 tbsp. balsamic vinegar
½ cup chopped walnuts, toasted (see note)
Preheat oven to 400 degrees. Prepare a large metal baking pan with nonstick cooking spray. Wash the sprouts, removing any yellowed leaves, and cut in half. Add the sprouts, broccoli, apples and grapes to the prepared pan. (You can keep them separate, if desired.)
Drizzle with olive oil and sprinkle with thyme, salt and pepper. Roast for 20 minutes or until sprouts are tender and beginning to caramelize.
Add apple cider, balsamic vinegar and toasted walnuts; toss and scrape bottom of pan for caramelized bits and serve.
Makes 10 servings.
Note: You can add the walnuts during the last 3 minutes of roasting to toast them in the same pan (walnuts will burn if added before then), or toast separately and sprinkle over the top before serving.
Each serving has about 124 calories (50 percent from fat), 7 grams fat (none saturated), no cholesterol, 4 grams protein, 15 grams carbohydrates, 3.5 grams dietary fiber and 135 milligrams sodium.
Alicia Ross is the co-author of three cookbooks. Contact her c/o Universal Uclick, 1130 Walnut St., Kansas City, MO 64106, email tellus@kitchenscoop.com, or visit http://kitchenscoop.com.
