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Healthy Recipes: Roasted Brussels Sprouts and Potatoes

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April 19 
Keep the Sprouts Simple

Often toted as one of the most hated vegetables, Brussels sprouts can be highly underrated. Give them another chance with this quick and simple recipe that swayed even the most adamant of our staff. Roasting evaporates excess liquid from the sprouts, making them pleasingly firm, while caramelizing their natural sugar for a bit of sweetness. As added incentive, cruciferous vegetables, like Brussels sprouts, are a source of isothiocyanates, a class of phytochemicals that may help our bodies detoxify undesirable compounds, possibly stopping cancer before it starts.

Grocery list

Brussels sprouts
Olive oil
Small potatoes

Roasted Brussels Sprouts and Potatoes 

3/4 lb. Brussels sprouts, preferably large
2 small onions
1 Tbsp. extra virgin olive oil, divided
1/4 tsp. salt
3/4 lb. small potatoes, preferably 2-inches or smaller diameter
Salt and ground black pepper to taste

If your oven holds two baking sheets side by side, place rack in center. If not, arrange racks in top and bottom thirds. Preheat the oven to 400° F.

Remove tough outer leaves from Brussels sprouts and cut crosswise into three to four rounds about 1/2-inch thick. Halve onions and cut crosswise into very thin slices.

In medium mixing bowl combine sprouts and onions, add 2 tsp. of oil, 1/4 tsp. salt and mix to coat vegetables. Spread them in thick layer on foil-covered baking sheet.

In same bowl, place potatoes and drizzle on remaining 1 tsp. of oil. Mix with your hands to coat them. Place potatoes on second baking sheet. Set oily bowl aside.

Place both baking sheets in oven. Bake Brussels sprouts with onions for 15 minutes. Stir, mixing in any browned bits, rearrange in thick layer, and roast until Brussels sprouts are almost tender, about another 10-15 minutes.

Bake potatoes for 30 minutes, or until a knife pierces larger ones easily. Return roasted sprouts to mixing bowl. Transfer potatoes to cutting board and cut them crosswise into 1/2-inch slices. Add potatoes to sprouts. Using fork, roughly break up potato slices and mix with roasted sprouts and onions. Season to taste with salt and pepper, and serve.

Makes 4 servings.

Per serving: 150 calories, 4 g total fat (0.5 g saturated fat), 24 g carbohydrate, 
4 g protein 6 g dietary fiber, 180 mg sodium.

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