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Parmesan Brussel Sprouts

Updated on August 9, 2015
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Efficient Admin (aka Michelle) enjoys healthy cooking and all of her salad and stew recipes are memorized in her head.

Brussel sprouts contain many nutrients and are very healthy.  The problem is many people don't like their bitter taste. One way to get rid of their bitter taste is to remove the outer leaves before cooking.
Brussel sprouts contain many nutrients and are very healthy. The problem is many people don't like their bitter taste. One way to get rid of their bitter taste is to remove the outer leaves before cooking. | Source
4.5 stars from 2 ratings of this Brussel Sprout Recipe

Cook Time

  • Prep time: 10 min
  • Cook time: 15 min
  • Ready in: 25 min
  • Yields: 2 servings as a side; 1 serving as a main dish

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A Quick Easy Meal of Brussel Sprouts

Brussel sprouts are part of the cabbage family and are good for your heart and blood vessels. They are among the cancer preventing foods rich in antioxidant, along with broccoli, cabbage, mustard greens, kale, and cauliflower (Source: www.drbenkim.com).

Many people do not like the bitter taste of brussel sprouts. One way to get rid of the bitter taste is to remove the outer leaves before cooking. I experimented with this recipe several times to get it just right (i.e. get rid of the bitter).

The lemon juice, garlic, butter, parmesan cheese seem to help to counteract the bitterness. However, just like lok and cream cheese, brussel sprouts may be an "acquired taste".

Gourmet folks insist that sprouts are really special when picked when they are very small because then you can enjoy the best nutty flavor. Researchers at the University of Georgia found that refined Europeans wanted their brussel sprouts to only have a diameter of 1-1/4cm, while Americans want a diameter between 2-1/2 and 5 cm!

Brussel sprouts contain an ingredient called sulforaphane which is believed to have potent anti-cancer properties. Broccoli also has this ingredient. Boiling reduces the level of the anti-cancer compounds, but steaming and stir-frying do not cause significant loss.

Brussel sprouts also contain indole-3-carbinol, a chemical which will boost DNA repair in cells to block cancer cell growth.

If anyone is taking heart medication containing anticoagulants, eating brussel sprouts in excess is not a good idea, since brussel sprouts contain Vitamin K, doctors have determined that a heart patient’s condition will worsen if eating too many Brussel sprouts.

Key Nutrients of Brussel Sprouts (per 1 -1.25 cups)

Calories
42
Iron (mg)
1
Folate (mcg)
135
Vitamin C (mg)
115
Vitamin B6 (mg)
0.4
Beta carotene (mcg)
215
Vitamin E (mg)
1
Calcium (mg)
26
Potassium (mg)
450
Fiber (g)
4

Preparing the Brussel Sprouts is Easy

1 lb raw brussel sprouts
1 lb raw brussel sprouts | Source
Cut the stems off of the raw brussel sprouts. It's okay if the outer layers fall off.  If using frozen brussel sprouts, this step is not necessary because stems are already cut off.
Cut the stems off of the raw brussel sprouts. It's okay if the outer layers fall off. If using frozen brussel sprouts, this step is not necessary because stems are already cut off. | Source
After cooking to desired consistency, drain and put back into the saucepan.  Add cheese, salt, pepper and optional butter and cover to it will all melt.  Then serve.
After cooking to desired consistency, drain and put back into the saucepan. Add cheese, salt, pepper and optional butter and cover to it will all melt. Then serve. | Source

Brussel sprouts are part of the "brassica" family of vegetables, which also includes cabbage, broccoli, cauliflower, kale, turnips, bok choy, and rutubaga. They are believed to help prevent heart disease and are among the cancer preventing foods rich in antioxidants. Brussel sprouts contain the highest amount of folate out of all vegetables in the brassicas family.

Choose small sprouts which have a better flavor than large ones. Keep in a cool dark place to conserve nutrients, flavor, and texture. Cutting, chewing, and cooking brassicas release compounds called indoles, which may help to prevent estrogen-related cancers. A 3 ounce serving of most brassicas supply over 68% of an adult's total daily vitamin C requirement.

Ingredients

  • 1 lb Brussel Sprouts
  • 1 cup Water
  • 3 Garlic cloves, minced
  • Juice 1/2 Lemon
  • I Can't Believe It's Not Butter Spray
  • 1/2 cup Grated Parmesan Cheese
  • 1/2 Tsp Kosher Salt
  • 1/4 Tsp Ground Pepper

Instructions

  1. Cut the bottom stems off of the raw brussel sprouts and let the outer skins fall off if they will. If using frozen brussel sprouts, this step will not be necessary.
  2. Heat 1 cup of water in a sauce pan on High heat until boiling, and add the brussell sprouts. Add the garlic, cover with a lid and turn down to get a simmer (very low heat). The lid to the sauce pan should form condensation from the steam. Check every 10 minutes to check if they are the consistency you like. I simmer mine about 10 minutes where they have a slight crunch to them. When the sprouts are at your desired consistency, take the pan off the heat.
  3. Place the brussel sprouts in a strainer. Then put them back in the sauce pan and add the parmesan cheese, lemon juice, salt and pepper. Cover and let cheese melt. Variation: if you wanted to use real butter for more flavor, add about 1 TBSP real butter at this point and let it melt with the cheese.
  4. Put on a plate and spray with I Can’t believe It’s Not Butter. You can add more parmesan, salt, and pepper for taste if you like.

Crispy Roasted Brussel Sprouts

Caution

Garlic may interfere with diabetic drugs. Doses of garlic should not be given as a remedy to those on anticoagulant therapy, or to pregnant women, as they may cause contractions.

The Benefits of Eating Garlic

The medicinal benefits of garlic have been recorded since ancient times. Archaeological evidence indicates that garlic has been cultivated in Central Asia from at least 3000BC. A member of the onion family, garlic has been used to treat bronchitis, colds, whooping cough, and influenza. An average serving of garlic is less than ½ ounce. The quantity of nutrients supplied is low compared to the daily recommended intakes. However every clove is full of sulfurous compounds that fight infections.

Choose plump, unbruised bulbs that are neither soft and soggy, nor starting to dry. Avoid torn skins and bulbs with sprouts. Keep for several weeks in a dry place where air can circulate, and away from other vegetables.

Garlic is well known for its ability to help circulation and inhibit colds. Garlic’s antibacterial effects are also well documented. In World War I surgeons used garlic juice to stop wounds from becoming septic.

Garlic may reduce levels of low-density lipoprotein (LDL) cholesterol, increase levels of high-density lipoprotein (HDL) cholesterol, and decrease blood fats. The allicin and other compounds appear to bring about this effect. Studies have found that low blood fats and high garlic consumption are common, and that adding fresh garlic to cooking may help decrease the risk of heart disease.

When garlic is crushed, it produces Ajone, one of the volatile substances produced, and appears to reduce the formation of blood clots. Powdered garlic (equal to 2.5g of fresh garlic) has been shown to lower blood pressure. Garlic has also been shown to fight many of the bacteria that cause food poisoning, including Salmonella. Since garlic has antifungal properties, it has been reported it is more effective than drugs against fungal infections such as yeast infections.

Due to allicin compounds, it is thought that garlic can prevent stomach cancers in the stomach wall. Because garlic’s antibacterial effect is so important, it can help act against Helicobacter pylor, the bacteria that causes stomach ulcers, which in turn can become cancerous.

© 2012 Efficient Admin

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    • Efficient Admin profile image
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      Efficient Admin 4 years ago from Charlotte, NC

      dianetrotter - Yep. If I think yuk after making this new dish then this recipe will be in the circular file LOL.

    • dianetrotter profile image

      G. Diane Nelson Trotter 4 years ago from Fontana

      anchovy????? yuk!!!

    • Efficient Admin profile image
      Author

      Efficient Admin 4 years ago from Charlotte, NC

      James - the cheddar cheese sounds really good and I will have to try that one (plus I love sharp cheddar). I am going to fix another healthy vegetable this weekend: broccoli with anchovy fillets with lemon juice, garlic and olive oil (I love sharp cheddar with broccoli too). I hope you enjoy the parmesan cheese. It goes really well with the lemon juice and garlic. Thank you for reading and commenting.

    • James A Watkins profile image

      James A Watkins 4 years ago from Chicago

      I love Brussel Sprouts and I love Parmesan Cheese. But I do not think I have ever had them together. I steam Brussel Sprouts about every ten days and then melt Very Sharp Cheddar Cheese on them. Although I actually like the taste of them plain, I am simply a cheesehead. I am going to try your recipe. Thanks!

    • Efficient Admin profile image
      Author

      Efficient Admin 4 years ago from Charlotte, NC

      dianetrotter - I made some of these just yesterday and I added some asparagus on top of them while they steamed in the sauce pan -- as I ate them I thought how I forgot how much I love brussel sprouts! Thanks for reading and commenting. Hope you enjoy!

    • dianetrotter profile image

      G. Diane Nelson Trotter 5 years ago from Fontana

      From here to my Thanksgiving table!

    • Efficient Admin profile image
      Author

      Efficient Admin 5 years ago from Charlotte, NC

      Denise - I love them too and this is my favorite way to make them. Thanks very much for reading and the vote.

    • Denise Handlon profile image

      Denise Handlon 5 years ago from North Carolina

      Okay...I LOVE brussel sprouts but have never had them this way. I'm game. Thanks for the idea.

      PS -did you catch yet that I LOVE food, haha. Rated up/Interesting

    • Efficient Admin profile image
      Author

      Efficient Admin 5 years ago from Charlotte, NC

      Starmom41 thanks for reading and hope you enjoy!

    • profile image

      Starmom41 5 years ago

      I love these things, too- thanks for posting your recipe!

    • Efficient Admin profile image
      Author

      Efficient Admin 5 years ago from Charlotte, NC

      Thank you Deep, hope you enjoy it!

    • Deep Metaphysical profile image

      Deep Biswas 5 years ago from India

      Looks tasty, think I'll give it a try.

    • Efficient Admin profile image
      Author

      Efficient Admin 5 years ago from Charlotte, NC

      Hello denisemai, my fellow brussel sprout lover - I love them too LOL. I don't eat them enough and should because they are really healthy. I did not know that removing the outer leaves will reduce the bitterness - thanks for sharing. I make about 1 lb and have it as a main dish. Thanks for reading and your comment.

    • denisemai profile image

      Denise Mai 5 years ago from Idaho

      I LOVE brussel sprouts. There's something about the satisfying texture when you bite down on them and the fresh taste. If you remove the outer leaves, you eliminate the bitterness. That way you can just enjoy them with a little butter, salt and pepper. I look forward to trying your recipe. It looks wonderful. I never knew all of the health benefits. Thanks for the great info!