Missouri Extension Service
SPRINGFIELD -- Brussels sprouts may have one of the worst reputations of all vegetables, according to Dr. Pam Duitsman, nutrition and health specialist with University of Missouri Extension.
Braised Brussels sprouts with Mustard Butter
Serves 3-4
Braising is an excellent method for cooking Brussels sprouts. Braising refers to cooking food with a small amount of liquid in a tightly covered pan.
• 1 pound small, firm, bright green Brussels sprouts
• 1/2 teaspoon salt
• 1/2 cup water
• 2 tablespoons melted butter
• 2 tablespoons Dijon mustard
• Salt and freshly ground black pepper
1. Peel off any loose or discolored leaves from each Brussels sprout; halve each head lengthwise.
2. Bring the water, butter and Brussels sprouts to a boil in a Dutch oven, 2-quart saucepan or a large deep skillet. Cover and steam over medium-heat until the Brussels sprouts are brightly colored and just tender, 5 to 10 minutes.
3. Remove Brussels sprouts from pan. Whisk in mustard with remaining liquid in pan. Stir and make sauce (about 30 seconds).
4. Add sprouts back to pan, coating with the sauce mixture. Saute 1 to 2 more minutes to intensity flavors, then season to taste with salt and pepper and serve.
"If you've found this vegetable difficult to love, your experience may have been limited to little soggy, smelly cabbages that have been cooked until mush. But, some methods of cooking can create wonderful flavors that bring out the sweet, nutty, buttery flavors of Brussels sprouts. It's worth giving them another try," said Duitsman.
Brussels sprouts are a member of the cruciferous or Brassica vegetable family. This family includes broccoli, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy, and others.
"These vegetables are unique in their rich source of phytonutrients such as sulfur-containing glucosinolates, which form bioactive compounds that assist with cancer prevention. These are also the compounds that impart a pungent aroma and bitter taste," said Duitsman.
Brussels sprouts also provide abundant antioxidants, including vitamin E.
Brussels sprouts are ranked in the top 20 most nutritious foods according to the Aggregate Nutrient Density Index (ANDI score), which measures vitamin, mineral and phytonutrient content in relation to calorie content.
Choose firm, compact, bright green Brussels sprouts heads, and buy on stalk when possible.
Smaller sprouts will tend to be sweeter, more tender and have a less woody or fibrous taste than larger sprouts.
Remove any damaged or irregular outer leaves and store fresh unwashed sprouts in plastic bags in the vegetable bin of the refrigerator. For freshest flavor, refrigerator storage should not exceed a day or two but can last up to one week.
"Overcooking Brussels sprouts will give them a bitter flavor. As a rule, when Brussels sprouts have lost the bright green color, they are overcooked. Depending on size, cooking time should not exceed 7 to 10 minutes if you are steaming, braising or boiling," said Duitsman.
Select sprouts of similar size for uniform cooking. Large sprouts should be cut in half.
For cooking, try these ideas:
• Add candied walnuts and dried cranberries to roasted sprouts for a festive holiday side dish.
• Pan-fry sliced Brussels sprouts to get a crunchier texture.
• Blanch sprouts by boiling water for 5 minutes, followed by an ice bath. Saute with minced garlic. Add fresh lemon juice, Balsamic vinegar, and toss so Brussels sprouts are evenly coated or sprinkle with Parmesan cheese.
• Slice raw Brussels sprouts thinly and adds to tossed salad.
• Roasting Brussels sprouts in the oven will help bring out their best nutty flavor and retain their bright green color. Roast Brussels sprouts at 400 degrees for 40 minutes. Toss with extra-virgin olive oil, salt, and pepper before roasting. Add minced garlic for even more flavor and health benefits.
MORE INFORMATION
For more information on nutrition contact any of these nutrition specialists in southwest Missouri: Dr. Pam Duitsman in Greene County at (417) 881-8909; Lindsey Gordon Stevenson in Barton County at (417) 682-3579; Stephanie Johnson in Howell County at (417) 256-2391 or Mary Sebade in Dallas County at (417) 345-7551. The regional office of the Family Nutrition Education Program is located in Springfield and can be reached at (417) 886-2059. Nutrition information is also available online http://extension.missouri.edu.
General News on 10/27/2016