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
I love cruciferous vegetables in all their forms, and I am also inordinately fond of pasta. This Brussels Sprout Pasta dish brings the two together in a sweetly delicious combo for a quick, tasty...

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

382 cals

Fat

14 g

Saturated Fat

2 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

7 g

Carbohydrates

56 g

Sugar

5 g

Fiber

7 g

Protein

13 g

Sodium

454 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 oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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