Brussels Sprout Pasta- anti-cancer recipes- cook for your life

Brussels Sprout Pasta

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

We love cruciferous vegetables in all their forms and are also inordinately fond of all types of pasta. This Brussels Sprout Pasta dish brings the two together in a sweetly delicious combo for a...


Ingredients


  • 1 pound Brussels sprouts, outer leaves discarded
  • 8 ounces whole wheat spaghettini or cappellini
  • ¼ cup pine nuts
  • 2 tablespoons olive oil
  • 3 garlic cloves, smashed and sliced
  • 3 fresh sage leaves, shredded (optional)
  • Salt, to taste
  • ¼ cup grated Parmesan cheese, or to taste (optional)
  • ½ lemon, or to taste
  • Black pepper, to taste

Nutrition Facts

Calories

421 cals

Fat

16 g

Saturated Fat

3 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

7 g

Carbohydrates

56 g

Sugar

5 g

Fiber

7 g

Protein

16 g

Sodium

478 mg

Directions

  1. Using a sharp knife or a mandolin, hold the sprouts by the stem, and slice thin.  Set aside.
  2. Salt and boil water for the pasta. Add the pasta and cook for 1 minute less than directed on the packet. Reserve 1 cup of pasta water then drain. Set aside until ready to use.
  3. Meanwhile, over a medium flame, dry toast the pine nuts in a wide skillet, tossing occasionally for even browning. Keep a close eye on them as they burn fast. Tip them into a bowl and set aside.
  4. In the same skillet, heat the olive oil and garlic over medium heat. Cook for a minute and add half the sage, if using. Once the garlic starts to brown, add the sprouts and some salt. Cook, stirring occasionally until browned and caramelized, about 7 to 10 minutes. Stir in the toasted pine nuts and the remaining sage.
  5. Add the drained pasta to the sprouts, along with ¼ cup of reserved pasta water. Stir to mix well, adding a little more pasta water if too dry. Cook for a minute to heat the pasta through. Turn off the heat, and stir in the Parmesan cheese if using, a squeeze of lemon juice, and a grind of black pepper. Serve with extra cheese.

Chef Tips

Most nuts are full of oil. You don’t need to add any extra when toasting them on the stovetop in a skillet. You do, however, need to keep a close eye on them to make sure they don’t burn, which they can do in a heartbeat.

Just omit the cheese for a dairy free dish.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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