As promised, here is my delightfully savory and healthy recipe using tender Brussels sprouts and heart healthy pasta. My favorite pasta these days is Barilla White Fiber because one 56 gram (2 oz dry) serving has almost a quarter of the recommended daily fiber intake. The pasta is low fat and has added vitamins and minerals to make it an all-round good choice of carbs.
Brussels sprouts add one of the most nutritious cruciferous vegetables to your diet and, cooked properly, load you up with vitamins and minerals as well as cancer-preventing substances. You can halve small sprouts or quarter the large ones, but my favorite method is to slice the sprouts in even widths. They cook more evenly and quickly that way; it’s important to not overcook Brussels sprouts because that robs them of their nutrients.
This recipe serves six if used as a side dish or four if a main entree.
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 4 shallots, diced (can substitute one small onion if necessary)
- 1 lb Brussels sprouts, trimmed and sliced
- 1 cup vegetable stock, homemade or store bought
- salt and pepper
- 12 oz Barilla White Fiber spaghetti (other brands and other pasta shapes can be substituted)
- 1-2 tbsp olive oil
- 1/2 cup grated Parmesan cheese, freshly grated if possible
- 1/3 cup fresh basil or parsley
Heat olive oil in a large pot or wok over medium heat. Add garlic, shallots and sprouts, and cook until shallots and garlic turn pale gold and soften a bit. Add stock and season with salt and pepper as desired. Simmer for 5-10 minutes, or until Brussels sprouts are fork tender.
Meanwhile, bring a large pot of salted water to a boil and cook pasta al dente according to instructions. Drain, reserving 1/2 cup of liquid.
Return pasta to pot. Add the vegetables, additional olive oil to taste, and the 1/2 cup of pasta water, and heat on low heat for a few minutes. Add cheese and herbs, toss to combine, and serve. And enjoy a delicious dish that is good for your health.