Give Brussels Sprouts a Makeover

by The American Institute for Cancer Research

Sardines head her list of nutritious foods people shun, which also includes three cruciferous vegetables – cabbage, broccoli, and Brussels sprouts. I quite agree that overcooking these vegetables and the sulfurous compound released as they cook are the main reasons why they turn people off. These potent compounds, which may provide protection against cancer, are also a major reason to eat cruciferous vegetables regularly, ideally every day.

Making Brussels sprouts palatable, and even appealing, is easy. Roasting them eliminates their offensive odor, avoids turning them mushy, grey and bland-tasting, and it caramelizes the natural sugar in Brussels sprouts for a bit of sweetness. Plus dry heat, by evaporating liquid from the sprouts, makes them pleasingly firm and creamy.

To further seduce Brussels sprout-haters into lovers, and to give those who appreciate them incentive to enjoy them even more often, I pair the sprouts with everyone’s favorite vegetable, the potato. Roasting sprouts and small potatoes, then mashing them roughly together, makes a dish no one can resist.

Roasted Brussels Sprouts and Potatoes

• 3/4 lb. Brussels sprouts, preferably large
• 2 small onions
• 1 Tbsp. extra virgin olive oil, divided
• 1/2 tsp. salt
• 3/4 lb. small potatoes, preferably 2-inches or smaller diameter
• Salt and ground black pepper

If your oven holds two baking sheets side by side, place rack in center. If not, arrange racks in top and bottom thirds. Preheat the oven to 400° F.

Remove tough outer leaves from Brussels sprouts and cut crosswise into three to four rounds about 1/2-inch thick. Halve onions and cut crosswise into very thin slices.

In medium mixing bowl combine sprouts and onions, add 2 tsp. of oil, 1/2 tsp. salt and mix to coat vegetables. Spread them in thick layer on foil-covered baking sheet.

In same bowl, place potatoes and drizzle on remaining 1 tsp. of oil. Mix with your hands to coat them. Place potatoes on second baking sheet. Set oily bowl aside.

Place both baking sheets in oven. Bake Brussels sprouts with onions for 15 minutes. Stir, mixing in any browned bits, rearrange in thick layer, and roast until Brussels sprouts are almost tender, about another 10-15 minutes.

Bake potatoes for 30 minutes, or until a knife pierces larger ones easily. Return roasted sprouts to mixing bowl. Transfer potatoes to cutting board and cut them crosswise into 1/2-inch slices. Add potatoes to sprouts. Using fork, roughly break up potato slices and mix with roasted sprouts and onions. Season to taste with salt and pepper, and serve.

Makes 4 servings

Per serving: 150 calories, 4 g total fat (0.5 g saturated fat), 24 g carbohydrate, 4 g protein, 6 g dietary fiber, 30 mg sodium