Phase 1 Vegetable Recipes
Look for firm
sprouts with tight, green leaves. Avoid puffy or soft sprouts with loose
leaves. Wilted or yellow leaves indicate overripe sprouts.
Place in sealed container; store in refrigerator. Do not wash until
ready to use. Use as soon as possible.
Wash, remove loose leaves, trim stems. Cut a cross in each to speed
cooking. Or slice into roughly 1/4-inch slices, if sautéing.
basil, caraway seed,
dill, mustard seed, sage, thyme, curry powder, nutmeg, garlic, onions,
garlic salt, pepper, cumin, marjoram, or savory.
For more information
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.
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.
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.
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.
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.
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.
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.
Sprouts with Parmesan
2 cups small
Brussels sprouts (25 to 30 sprouts)
1 tablespoon olive
Salt and pepper
1 tablespoon grated
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.
Sprouts with Vinegar and Dill
Twelve servings. From
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
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
Cooking with Dr. Andrew Weil.
1 pound Brussels
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
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
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
1/4 to 1/2 cup
chicken broth (or chicken-flavored vegetarian broth)
1 teaspoon dried
parsley (or 1 tablespoon fresh)
Freshly ground pepper
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.
Source: Light & Easy Diabetes Cuisine by Betty Marks
1 lb Brussels
1 teaspoon virgin
hazelnuts or toasted almonds
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.
Source: McCall's Magazine, November 1992
1 1/2 lb Brussels
1/4 cup trans fat
free margarine (Brummel & Brown is good)
1/2 teaspoon salt
ground white pepper
2 teaspoons water
1 tablespoon fresh
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.
1 1/2 lb
1 medium onion, sliced
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.
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
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.
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September 15, 2003