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Fall is the peak time for these tiny cabbages in the cruciferous family.
Sometimes, Brussels sprouts get no respect. And that’s too bad. While some people sniff their noses at them – sometimes for good reason (more on that later) – they are not only tasty but pack a lot of nutrients in a small serving..
According to the USDA, Brussels sprouts contain more than the daily requirements for vitamins K and C and are a good source of fiber and folate. They also contain phytochemicals, which help prevent some diseases.
At stores, you will see Brussels sprouts sold loose, in bags, on a stalk or frozen. The smaller ones tend to be sweeter and more tender. Choose ones that are about 1-1/2 inches in diameter with bright green leaves and no signs of decay, such as yellowish leaves.
Fresh Brussels sprouts keep in the refrigerator for at least three days.
Quick cooking is best for Brussels sprouts. If you overcook them, they release a sulfur odor – that smell that makes people turn up their noses. If they are undercooked, they can be bitter and tough.
You can steam, roast or saute Brussels sprouts. To prepare them for cooking, rinse them in water. Trim the stems and remove the outer layer. Leave them whole, cut them in half or quarters.
In today’s recipe, the Brussels sprouts are pan sauteed and get a sweet and tangy flavor from balsamic vinegar. If you don’t want to buy pancetta (an Italian bacon cured with salt and spices but not smoked), use just about any thick-sliced bacon.
Here is an easy way to prepare Brussels sprouts, adapted from Eating Well magazine. A full-blown recipe I created follows.
Shred 1-1/4 pounds of Brussels sprouts using a food processor. Cook a few bacon slices until crisp. Remove from the pan and crumble. In the same skillet, saute 1/3 cup chopped onion until golden. Add 1/2 cup water, 2 tablespoons maple syrup and 1 tablespoon Dijon mustard. Add the shredded Brussels sprouts and cook about 5 minutes, stirring often.
Steam 1-1/4 pounds of quartered Brussels sprouts until just tender, about 7 minutes. In a saucepan, heat 1 tablespoon of olive oil or butter and saute 2 tablespoons of minced shallot for 2 minutes. Stir in 1 tablespoon flour. Whisk in 2/3 cup milk and 2 tablespoons sherry and bring to a simmer while whisking. Reduce heat and cook until thickened.
Remove from heat and stir in 1/3 cup shredded Parmesan cheese, salt and freshly ground black pepper to taste.
Brussels Sprouts With Bacon and Balsamic Vinegar
Serves: 6 (side-dish servings) / Preparation time: 10 minutes / Total time: 25 minutes
Serve these with simple broiled turkey medallions.
4 slices pancetta or thick-sliced bacon, cut into small pieces
1-1/4 pounds Brussels sprouts, outer leaves removed and ends trimmed
2 to 3 tablespoons sherry or water
2 tablespoons balsamic vinegar
Salt and freshly ground black pepper to taste
Slivered almonds, optional
In a large skillet, cook the pancetta or bacon pieces until they are crisp. While the pancetta cooks, rinse the Brussels sprouts with water . Remove the pancetta and drain on a paper towel. Discard the fat and wipe out the skillet.
Cut the Brussels sprouts in half or quarters.
Add the Brussels sprouts in the skillet the bacon was cooked in and begin to saute over medium heat until they start to slightly brown, sprinkling them with the sherry or water so they don’t stick, about 5 minutes.
Drizzle the Brussels sprouts with balsamic vinegar and continue sauteing until the sprouts are just tender, about 5 to 6 minutes more.
Season with freshly ground black pepper and top with slivered almonds if desired.
Source: From and tested by Susan M. Selasky for the Free Press Test Kitchen.
113 calories (42 percent from fat), 6 grams fat (1 gram sat. fat), 10 grams carbohydrates, 7 grams protein, 248 mg sodium, 6 mg cholesterol, 4 grams fiber.
