Thursday, January 6, 2011

Roasted Broccoli and Brussels Sprouts

A Brussels Sprout

During the winter months, our household doesn’t eat many uncooked veggies because salad greens aren’t available locally in January and because they just don’t taste good to me.   Veggies here are braised, stir-fried, sautéed, blanched, baked and roasted!

Brussels sprouts before roasting

Do you roast veggies?  Over the holidays my mother-in-law oven-roasted sugar snap peas, which I didn’t know was possible.  Turns out, you can roast almost anything!

Broccoli before roasting

My favorite veggies to roast in the oven are broccoli and Brussels sprouts, two members of the cruciferous (or cabbage) family that are packed with nutrients.  They are both high in vitamins A, C and K, as well as phosphorus, potassium, magnesium and B6.  They both contain cancer fighting compounds, including indole-3-carbinol, which has been shown to stop the growth of prostate and breast cancer cells.

Are you sold yet?  Eating veggies out of the cruciferous family is one of the best choices you can make for your health.

Cutting off the outer layer of the broccoli stem

You aren’t restricted to the tops of broccoli stalks.  Did you know you can eat the inside of broccoli stems?  Just stand the stalk up on its end and cut off the tough outer layer in four slices.  Inside is a pale green stem.  When you bite into it, you will experience an initial moistness and crunch reminiscent of a water chestnut, and after a chew or two, the distinctive sweet yet slightly sulphorous broccoli taste will appear.  Add the innards of broccoli to stir-fries, pasta dishes or eat raw in salads.

Inside the broccoli stem

Roasted Broccoli

½ to 1 lb. broccoli
½ to 1 T olive oil
Salt and pepper to taste

  1. Preheat oven to 400 degrees F.
  2. Remove stems and slice broccoli lengthwise, approximate ½ inch thick.
  3. Toss with enough olive oil to coat broccoli but not drench it.  Season with salt and pepper.
  4. Roast on baking sheet 10-13 minutes until you can piece it with a fork.

Roasted Brussels Sprouts

½ to 1 lb Brussels sprouts
½-1 T olive oil
Salt and pepper to taste

  1. Preheat oven to 400 degrees F.
  2. Wash, slice off ends and peel off outer layers of  the sprout. If the sprouts are large, slice them in half.
  3. Toss with enough oil to coat, season to taste.
  4. Spread on baking sheet and roast 25-30 minutes or until sprouts can be pierced with a fork,  stirring half-way through.



  1. Several years ago, my husband and I found a recipe for roasted asparagus with a brown butter - pecan sauce. We were sold.
    Since then, we have nixed the butter sauce unless it's a special occasion and we make the determination to splurge. Usually we toss with olive oil, S&P, and whatever other spices/herbs we fancy.
    What's great is that when a person is cooking for two (as we do - HRH isn't into asparagus quite yet), it's all easy to throw in the toaster oven, which keeps the house cooler, important in AZ :)
    And yes, I loooooooove Brussels sprouts!

  2. The toaster oven is a fabulous idea Allison! I'm going to remember that one for roasting snap peas this summer!

  3. I love Brussels Sprouts
    I love when any of my vegies have that little bit of burntness to them
    yumeeeeeeeeeeeeeeeeeeeeeeee yum yum

  4. I just found your blog and I love it! This recipe looks excellent and you are one of the first people I've read that loves broccoli stalks too!