These tasty recipes will turn even the most ardent Brussels sprouts hater into a fan.
Spicy Brussels Sprouts with Fried Capers
Give vegetables an Italian spin with garlic, anchovies, chile flakes, and tangy capers.
Yield: Serves 8
Total: 25 Minutes
Ingredients
2 pounds Brussels sprouts, trimmed and halved
1/2 cup drained brined capers
1/3 cup extra-virgin olive oil
2 garlic cloves, minced
3 oil-packed anchovy fillets, finely chopped
1/2 to 3/4 tsp. red chile flakes
1/2 lemon
Preparation
1. Bring a large pot of salted water to a boil. Add Brussels sprouts and cook just until tender and bright green, about 5 minutes. Drain and set aside.
2. Meanwhile, blot capers on a paper towel. Heat oil in a large frying pan over high heat. Add capers and cook, stirring carefully (mixture will spatter), until capers start to open and are brown and crisp, about 5 minutes. With a slotted spoon, transfer capers to a paper towel to drain.
3. Add garlic and anchovies to pan and cook until fragrant, about 1 minute. Add Brussels sprouts and chile flakes and stir to coat with oil. Cook, stirring occasionally, until starting to brown, about 5 minutes. Transfer to a serving plate and sprinkle with capers and a squeeze of lemon.
Note: Nutritional analysis is per serving.
Nutritional Information
Amount per serving
Calories: 133
Calories from fat: 65%
Protein: 3.9g
Fat: 9.7g
Saturated fat: 1.4g
Carbohydrate: 11g
Fiber: 6g
Sodium: 461mg
Cholesterol: 0.8mg
Favorite broccoli and cauliflower recipes
New York Strip Steak with Brussels Sprout Hash
With the accompanying Brussels sprouts and potatoes combo, sliced steak becomes a complete meal.
Yield: Serves 4
Total: 30 Minutes
Ingredients
1 pound small thin-skinned potatoes, cut into chunks
8 ounces Brussels sprouts, quartered
2 New York strip steaks (about 12 oz. each)
1 tablespoon balsamic vinegar
1/4 cup extra-virgin olive oil, divided
2 teaspoons kosher salt, divided
1 1/4 teaspoons pepper, divided
2 cups slivered red onion
1/4 cup dry white wine, such as Sauvignon Blanc
2 garlic cloves, chopped
2 teaspoons fresh rosemary leaves
Preparation
1. Simmer potatoes in a large saucepan of water until tender when pierced, 8 to 10 minutes; in last minute, add Brussels sprouts, cooking just until they turn bright green. Drain.
2. Preheat broiler. Rub steaks with vinegar, 1 tbsp. oil, and 1 tsp. each salt and pepper. Put steaks on a broiler pan; broil 6 in. from heat, turning once, 8 minutes for medium-rare.
3. Heat remaining 3 tbsp. oil in a 12-in. frying pan over medium-high heat. Add onion and cook, stirring as little as possible, until well browned, 4 to 5 minutes. Add potatoes and Brussels sprouts and cook until browned slightly, about 4 minutes. Add wine, scraping up any caramelized bits from bottom of pan. Stir in garlic, rosemary, and remaining 1 tsp. salt and 1/4 tsp. pepper. Serve with sliced meat.
Nutritional Information
Amount per serving
Calories: 500
Calories from fat: 39%
Protein: 38g
Fat: 22g
Saturated fat: 5.2g
Carbohydrate: 34g
Fiber: 4.6g
Sodium: 1053mg
Cholesterol: 74mg
Brussels Sprouts and Sausage Soup
This soup makes an easy, substantial, and delicious main course, especially if you serve it with a loaf of hearty rye bread and a fresh green salad.
Yield: Makes 4 servings
Total: 45 Minutes
Ingredients
1 pound Brussels sprouts
1/2 pound andouille sausage
1 teaspoon olive oil
3 large red potatoes
2 bay leaves
1 teaspoon caraway seeds
4 cups reduced-sodium chicken broth
Preparation
1. Trim ends off Brussels sprouts, remove any damaged external leaves, and cut in half lengthwise. Set aside.
2. Remove casing from sausage and cut into 1/4-in.-thick slices. Put olive oil and sausage in a medium pot over medium-high heat and cook, stirring occasionally, until sausage is well browned, about 7 minutes.
3. Meanwhile, peel potatoes and cut into roughly 1/2-in. pieces.
4. When sausage is browned, add bay leaves and caraway seeds to the pot. Cook, stirring, until fragrant, about 1 minute. Add potatoes, broth, and 1 cup water. Bring to a boil. Add Brussels sprouts. Partially cover pot and reduce heat to low or medium-low to maintain a steady simmer. Cook soup until potatoes and Brussels sprouts are tender, about 15 minutes. Remove bay leaves and serve soup hot.
Note: Nutritional analysis is per serving.
Nutritional Information
Amount per serving
Calories: 344
Calories from fat: 37%
Protein: 19g
Fat: 14g
Saturated fat: 4.3g
Carbohydrate: 40g
Fiber: 8.1g
Sodium: 1054mg
Cholesterol: 35mg
Sauteed Brussels Sprouts with Pecans
The pecans add a bit of sweetness to these Brussels sprouts, making it a perfect holiday side dish.
Yield: Serves 4 (serving size: 2/3 cup)
Total: 20 Minutes
Ingredients
1 pound Brussels sprouts, trimmed
1 tablespoon each olive oil and butter
1/4 teaspoon kosher salt
1/8 teaspoon pepper
2 tablespoons chopped toasted pecans
Preparation
Quarter Brussels sprouts. Heat oil and melt butter together in a large frying pan over medium-high heat. Add Brussels sprouts and cook, stirring often, until tender and starting to brown, about 5 minutes. Sprinkle with salt and pepper. Transfer to a serving dish and sprinkle with pecans.
Note: Nutritional analysis is per serving.
Nutritional Information
Amount per serving
Calories: 123
Calories from fat: 65%
Protein: 3.8g
Fat: 9g
Saturated fat: 26g
Carbohydrate: 9.7g
Fiber: 4.2g
Sodium: 141mg
Cholesterol: 7.6mg
Warm Brussels Sprout Leaves with Toasted Garlic and Lemon
These Brussels sprouts are just 34 calories per serving, making them a healthy addition to your meal. You need only a splash of oil on the leaves because you cook them quickly, like a warm salad, and they stay crisp.
Yield: Serves 12 (serving size: about 1/2 cup)
Total: 45 Minutes
Ingredients
1 tablespoon olive oil
2 tablespoons chopped garlic
1 1/2 pounds Brussels sprouts, trimmed, leaves pulled off, cores quartered
1/4 teaspoon kosher salt
1 teaspoon lemon zest
Preparation
1. Heat oil in a 5- to 6-qt. pan over medium heat. Add garlic and cook until fragrant, 30 seconds. Reduce heat to low and add Brussels sprout leaves and cores.
2. Cook, stirring often, until Brussels sprouts soften and start to brown, about 10 minutes. Add 2 tbsp. water, cover, and cook until cores are tender, about 5 minutes more. Season with salt and zest.
Note: Nutritional analysis is per serving.
Nutritional Information
Amount per serving
Calories: 34
Calories from fat: 38%
Protein: 1.7g
Fat: 1.4g
Saturated fat: 0.2g
Carbohydrate: 4.9g
Fiber: 1.7g
Sodium: 53mg
Cholesterol: 0.0mg
Brussels Sprouts with Parmesan and Pine Nuts
Parmesan cheese and crunchy pine nuts will make a Brussels sprouts lover even out of those self-professed haters.
Yield: Serves 6
Ingredients
1 tablespoon olive oil
2 garlic cloves, minced
3/4 pound Brussels sprouts, trimmed and quartered
1/4 cup vegetable broth
2 tablespoons toasted pine nuts
Kosher salt and freshly ground black pepper
3 tablespoons freshly grated parmesan cheese
Preparation
Heat olive oil in a large frying pan over high heat. Add garlic and Brussels sprouts, and cook until brown and softened, stirring occasionally, about 8 minutes. Add broth and cook until sprouts are tender but not soggy, 3 to 4 minutes. Add pine nuts and season to taste with salt and pepper. Transfer to a small dish and sprinkle with parmesan.
Note: Nutritional analysis is per 1/2-cup serving.
Nutritional Information
Amount per serving
Calories: 72
Calories from fat: 57%
Protein: 3.6g
Fat: 4.6g
Saturated fat: 1g
Carbohydrate: 5.5g
Fiber: 3.1g
Sodium: 70mg
Cholesterol: 2mg
Brussels Sprouts and Wheat Berry Slaw with Smoked Paprika Dressing
Shredding transforms the Brussels sprout into a tasty slaw. Adding wheat berries to salads like this one gives them texture and makes them even more nutritious.
Yield: Serves 8 (makes 7 cups)
Total: 1 Hour, 30 Minutes
Ingredients
1 cup wheat berries
About 1 tsp. kosher salt, divided
1/2 teaspoon pepper
1/4 cup extra-virgin olive oil
About 3 tbsp. sherry vinegar
1/2 teaspoon sweet smoked Spanish paprika
3 tablespoons dried currants
3/4 pound Brussels sprouts
Preparation
1. Bring 1 1/2 qts. water, the wheat berries, and 1/2 tsp. salt to a boil in a medium covered saucepan over high heat. Reduce heat and simmer until wheat berries are tender but not mushy (some should start to burst), about 1 1/4 hours. Drain.
2. Whisk 1/2 tsp. salt, the pepper, oil, 3 tbsp. vinegar, the paprika, and currants together in a large bowl. Let stand while wheat berries cook.
3. Cut Brussels sprouts into fine shreds, preferably using a food processor with a slicing disk or a mandoline. Add Brussels sprouts and wheat berries to dressing mixture and toss to coat. Taste and add more salt and another splash of vinegar if you'd like. Serve immediately.
Make ahead: Through step 2 up to 1 day, chilled. Bring to room temperature.
Notes: Nutritional analysis is per serving.
Instead of using currants, you could try shredding a small sweet apple into the salad.
Nutritional Information
Amount per serving
Calories: 173
Calories from fat: 38%
Protein: 5g
Fat: 7.7g
Saturated fat: 1g
Carbohydrate: 23g
Fiber: 4.3g
Sodium: 201mg
Cholesterol: 0.0mg
Pork and Charred Brussels Sprouts with Chile Lime Sauce
Chef Gregory Gourdet prepares modern Asian cuisine at Portland's Departure Restaurant + Lounge. But at home, the Bikram yoga disciple and marathoner adheres strictly to the Paleo diet, which is rooted in whole foods and nutritionally dense ingredients. Here's how the chef-athlete gives a healthy, classic meat-and-vegetable combo an unexpected Southeast Asian flavor twist.
Yield: Serves 4
Total: 1 Hour
Ingredients
1 1/2 pounds Brussels sprouts, stems trimmed
1 pork tenderloin (1 1/4 lbs.), trimmed
1/2 teaspoon kosher salt, divided
1/2 teaspoon pepper, divided
5 tablespoons extra-virgin olive oil, divided
1 pound sweet potatoes, cut into 3/4- by 4-in. wedges
1 small red onion, cut into 1/2-in. wedges
1/4 cup honey
1/4 cup lime juice
2 tablespoons Thai or Vietnamese fish sauce
2 garlic cloves, peeled
1 tablespoon chopped fresh ginger
2 Thai chiles or 1 serrano chile, minced
3/4 cup roughly chopped cilantro, divided
Preparation
1. Preheat oven to 450°. Separate Brussels sprout leaves; thinly slice hearts. Set aside.
2. Season pork with 1/4 tsp. each salt and pepper. Brown in 1 tbsp. oil in a large frying pan over high heat, turning, 8 to 10 minutes.
3. Toss sweet potatoes in a roasting pan with onion, 2 tbsp. oil, and 1/4 tsp. each salt and pepper. Add pork. Roast 15 to 20 minutes for medium-rare, stirring vegetables once.
4. Meanwhile, purée honey, lime juice, fish sauce, garlic, ginger, and half the chile in a blender. Stir in remaining chile; set sauce aside.
5. Heat 1 tbsp. oil in the frying pan over high heat and lightly char half the Brussels sprouts, stirring, 2 minutes. Transfer to a bowl. Repeat for remaining Brussels sprouts. Toss with 1/2 cup cilantro and 1/4 cup sauce.
6. Slice pork, toss sweet potatoes with remaining cilantro, and set on a platter with Brussels sprouts. Drizzle more sauce to taste over everything (you may have some left over).
Nutritional Information
Amount per serving
Calories: 523
Calories from fat: 38%
Protein: 37g
Fat: 23g
Saturated fat: 4.3g
Carbohydrate: 48g
Fiber: 8.9g
Sodium: 871mg
Cholesterol: 92mg
