Gently fried Brussels sprouts

Gently fried sliced Brussels sprouts

Many of us learned early to hate Brussels sprouts. Usually boiled and overcooked either by Mom or the school cafeteria, the result was bland, odoriferous, and just generally unappetizing. This is extremely unfortunate because these tiny cabbages are very nutritious and don’t have to taste like medicine.

Brussels sprouts, in the same family as cabbage and broccoli, top the list of vegetables rich in glucosinolates, a class of phytonutrient known as a cancer preventative.  In addition, studies have shown that Brussels sprouts offers DNA protection (“Inhibition of oxidative DNA damage in vitro by extracts of brussels sprouts”, Institute of Public Health, University of Copenhagen, Denmark, August 2000).  Enough of the health benefits – the main reason to eat them is that they can be really tasty!

Here is the secret… simply slice the sprouts and gently fry in olive oil.  How simple is that?

Ingredients

10 oz. fresh Brussels sprouts (12 -16 sprouts depending on size)

2-3 Tbs. extra virgin olive oil (EVOO)

2 cloves garlic, finely chopped

Freshly ground black pepper to taste

Method

Prepare the Brussels sprouts by rinsing in cold water and allowing to drain.  Slice each sprout thinly cross-wise, discarding the base.

Warm the oil in a skillet over medium-low heat.   Add garlic and fry gently – do not allow to burn or crisp.  Add sliced sprouts, stir to coat with oil, then cover and cook over medium-low heat for 20 minutes or until sprouts are cooked through.  Stir occasionally and remove lid for last few minutes.

That’s all there is to it.  You may add spices if you like – I put a pinch of turmeric, a few hot red pepper flakes, and some black pepper into the EVOO before adding the garlic and sprouts.  I’ve seen other recipes that add a little balsamic vinegar at the end.  Be creative and have fun!

Slicing the sprouts

Pasta con aglio e broccoli

Here is a very simple (molto semplice) recipe that blends the flavors of fresh garlic with broccoli and seasoned olive oil. Served topped with grated Parmigiano Reggiano cheese and hard crust bread, this is a simple, satisfying, but nutritious meal.  Add to the advantages that not many pots need be cleaned up afterward, the total effort expended is minimal in exchange for a substantial reward.

Ingredients:

1/3 cup olive oil (EVOO)

Few flakes hot red pepper to taste

¼ tsp. ground turmeric

Freshly ground black pepper to taste

Water and salt

1 head garlic, cloves separated and peeled

1 package whole-wheat rotini pasta (14-16 oz.) – or your favorite pasta

1 head of broccoli, flowerets separated and stalk sliced into chunks

Freshly grated Parmigiano Reggiano cheese

Method:

In a small pan, add olive oil (EVOO), hot pepper flakes, turmeric, and freshly grated black pepper.  Heat to medium-low and allow flavors to mingle as the main course is prepared.

Fill a large pasta pot with several quarts of salted water.  Separate garlic cloves, peel and toss into the pasta pot.  Turn on the heat and bring to a boil.

Cut the broccoli head into flowerets and slice stalks into small chunks so that all will cook in the same timeframe. 

When pasta pot is roiling, add rotini (or other pasta) and cook for 4-5 minutes.  Add broccoli and cook for another 4-5 minutes until pasta is al dente and broccoli is done.

Pour pasta/broccoli mixture through a colander to strain.  Place into a serving bowl, top with seasoned EVOO, and toss well.  Serve on individual plates and top with freshly grated Parmigiano Reggiano cheese.

Nutritious and delicious, this dish almost counts as a one-pot meal except for the additional small pan used to season the olive oil.  Taste and nutrition are excellent, and clean-up is a snap. 

Serve with fresh, hard crust bread and a nice robust red wine (e.g., Chianti) for maximum effect. 

Buon appetitio!