Hashed Brussels Sprouts


Serves 2

Nutrients Per Serving:

Calories 182
Fat 6 g
Saturated fat 3.5 g (27.9% of calories from fat)
Protein 15.5 g
Carbohydrate 21 g
Cholesterol 14.5 mg
Fiber 8.5 g

Brussels sprouts are, for many, an especially difficult vegetable to love. That’s largely because most people have had only steamed-into-mush versions. If that’s been your experience, try this recipe, which preserves the sprouts’ toothsome texture, and complements their subtle sweet flavor with savory and spicy notes. Sprouts dry out quickly after harvest; make an effort to get the freshest ones you can find for this dish.

Food as Medicine
Brussels sprouts are a rich source of glucosinolates, nutrients that provide building blocks from which the body constructs a variety of cancer-protective compounds. They also provide abundant antioxidants, including vitamin C, vitamin E and vitamin A (as beta-carotene).


1 lb Brussels sprouts
2 Tbl extra-virgin olive oil
1 medium onion, diced
1 tsp hot red pepper flakes or to taste
1/4 tsp nutmeg or to taste, preferably freshly grated
1/2 cup freshly grated Parmesan cheese, optional
salt to taste


  1. Trim ends off Brussels sprouts and remove any discolored outer leaves.
  2. Cut or chop the sprouts roughly  (1/4 inch pieces).  You should have about 4 cups.
  3. Heat the oil in a nonstick skillet over medium heat.  Add onion, red pepper flakes, and a pinch of salt, and sauté, stirring frequently, until onion is golden.
  4. Add the chopped sprouts, and sauté, stirring frequently, until sprouts are bright green and crunchy tender, about 5 minutes.
  5. Add the nutmeg and mix well.
  6. Turn off heat, add the optional grated cheese, and mix well.
  7. Serve at once.

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