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The Super-Veggies: Cruciferous Vegetables

Cruciferous vegetables have it all: vitamins, fiber, and disease-fighting phytochemicals. Here's how to get more of them.

Cruciferous Vegetable Recipes

Here are two simple side dish recipes featuring cruciferous vegetables.

Brussels Sprouts Sautéed with Pecans and Shallots

WebMD Weight Loss Clinic members: Journal as 1 cup "vegetables with 1 tsp fat"

I kept it light by using just a little canola oil, plus crisp turkey bacon to make the little crumbles that top off this dish. I love that this dish is easy to throw together, but looks elegant on a holiday or celebration table.

8 cups Brussels sprout halves (trim off end of each sprout and cut in half)

4 strips Louis Rich turkey bacon (or similar)

1 tablespoon canola oil

1 cup sliced shallots

1 teaspoon minced garlic

3/4 cup pecan pieces, lightly toasted in a nonstick frying pan

2 teaspoons brown sugar

  • Micro-steam the Brussels sprouts with a couple tablespoons of water until just barely tender (about 6 minutes, depending on your microwave). Watch carefully so they don’t overcook. Drain any excess water.
  • Meanwhile, cook the turkey bacon strips over medium-high heat in a large nonstick frying pan coated with canola cooking spray, flipping them often, until crisp. Let cool on a paper towel, and then break them into small pieces.
  • Add the canola oil to the same pan and heat over a medium-high flame. Add the shallots and saute, stirring frequently, for a couple of minutes. Add the minced garlic and saute another minute or two or until the shallots are golden. Stir in the Brussels sprout halves and saute a couple of minutes, stirring occasionally, to char part of the sprouts.
  • Sprinkle pecans and brown sugar over the top and stir to blend. Reduce heat to medium-low and continue to cook and stir for another minute. Add salt and pepper to taste, if desired. Spoon the mixture into a serving bowl and sprinkle turkey bacon bits over the top.

Yield: 8 servings

Per serving: 165 calories, 6 g protein, 20 g carbohydrate, 9 g fat (0.9 g saturated fat, 5.2 g monounsaturated fat, 3 g polyunsaturated fat), 6 mg cholesterol, 5 g fiber, 110 mg sodium. Calories from fat: 49%.

Broccoli With 3-Minute Lemon Sauce

WebMD Weight Loss Clinic members: Journal as 1 cup of vegetables without added fat

This lemon sauce has a lot of flavor, so you only need a little drizzle to dress up your broccoli florets.

6 cups raw broccoli florets, rinsed well

2 tablespoons lemon curd (available in jars)

2 tablespoons fat-free half-and-half

Freshly ground pepper to taste

  • Add the broccoli and 1/4 cup water to a microwave vegetable steamer container and cook on HIGH until broccoli is just tender and still bright green (about 3 minutes, depending on the microwave).
  • Meanwhile, add lemon curd and fat-free half-and-half to a small, nonstick saucepan and cook over low heat, stirring often, until blended and hot. Add pepper to taste, if desired.
  • Drizzle sauce over broccoli and serve.

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