Brussels Sprouts Get Sweet And Saucy

Cardiac technologist Mark Ross started the Cardiac Rehabilitation Program at Castle Medical Center more than 25 years ago. During that time, he has been involved with the treatment of more than 2,000 patients.

The Cardiac Rehabilitation Program is geared for people who have gone through some kind of corrective heart procedure such as bypass surgery and cardiac stenting. The goal of the program is to get people back to a full and active life.

Mark was born in California and moved to Oahu when he was an infant. He earned a bach-elor’s degree in zoology and a master’s in physiology at BYU in Utah. In his spare time, he loves to surf, go mountain biking, play tennis and generally do whatever he can to stay in shape.

This column is dedicated to Mark, one of Hawaii’s compassionate and highly skilled health professionals.

Brussels sprouts’ exact origin is not known.

It is related to the wild cabbage and thought to have been developed a few hundred years ago close to Brussels, the city for which it is named.

Brussels sprouts resemble small cabbages and are usually harvested when they reach a diameter of about 1 inch (the most tender size).

To prepare, remove any loose or yellowing leaves and wash well under running water to remove any debris that may be in the leaves.

When purchasing, choose firm, compact sprouts that have no yellowing leaves.

Try to select similar-size pieces to ensure uniform cooking. They will keep for about four days unwashed in a perforated plastic bag in the vegetable drawer of the refrigerator.

You may freeze them after blanching for three to five minutes, depending on the size of the sprouts, and will keep for about a year if frozen properly.

Brussels sprouts are an excellent source of vitamin C, folic acid and potassium.

They also contain vita-min B6, iron, thiamine, magnesium, vitamin A, phosphorus and niacin. They also are thought to have cancer-inhibiting properties.


* 3 cups Brussels sprouts
* 1/4 cup water
* 1/2 cup dark brown sugar
* 1 cup water
* 1 tablespoon Smart Balance margarine (melted)
* 1/4 teaspoon cinnamon
* 1 can mandarin oranges

Cut bottom stems from Brussels sprouts and arrange in 1 1/2-quart covered microwave-safe dish.

Add water, cover and microwave on high until sprouts are crisp-tender (about eight-10 minutes).

While sprouts are cooking, combine brown sugar with water and stir until dissolved.

Add melted margarine and cinnamon, and bring to a boil.

Turn heat to simmer and cook until sauce is slightly thickened, stirring a few times.

When ready to serve, pour sauce over Brussels sprouts and stir to lightly coat.

Add oranges and stir carefully to combine.

Makes six servings.

Approximate Nutrition Information Per Serving:

Calories: 180
Fat: 2 grams
Cholesterol: 0 milligrams
Sodium: 50 milligrams