BRUSSELS SPROUTS : anticancer agent and more

I got Brussels sprouts stalk today and thought to post my recipe. I hear Brussels sprouts is not ranked as people' favorite kind of vegetable, but given the benefit of nutrition, it's great to add to the regular daily vegetable diet. Brussels sprouts is Brassica family, which is the family of cabbage, broccoli, kale and collard greens. It is loaded with vitamin A, vitamin C, vitamin K, protein, potassium, iron and fiber. Vitamin K has notable key roles in healthy blood clotting and metabolizing calcium. It helps to prevent postmenopausal bone loss for woman. It helps to prevent calcification of arteries. It has three times more nutrition than cabbage. It also contains substance called sinigrin. Research says sinigrin may prevent colon cancer.

Nutrition facts by NutritionData

BRUSSELS SPROUTS with GREEN BEANS GARLIC GINGER SAUCE
(Serving 3)



Ingredients:

1. 1 lb chicken breast tenderloins or chicken breast, cut into small strips
2. 15 Brussels sprouts pieces, slice off the base, peel off loose or yellow leaves, cut in half
3. 6 oz French green beans
4. 1 clove garlic minced
5. Fresh ginger size of thumb, minced
6. 1 tablespoon potato starch (katakuriko)
7. 2 tablespoons rice wine or dry sherry
8. 2 tablespoons less sodium soy sauce
9. 3 tablespoons extra virgin olive oil
10. Salt / pepper

Directions:

1. In the bowl combine chicken, soy sauce, rice wine and potato starch. Mix well and set aside for 10 min.
2. Heat small amount of oil in the pan with medium heat, stir in Brussels sprouts and sprinkle of salt and pepper, add 1/4 cups of water, cover and cook till water evaporates. Set aside.
3. Heat oil in the same pan with medium-high heat, stir in prepared chicken, ginger and garlic. Cook till chicken gets white color inside.
4. Add cooked Brussels sprouts and green beans to chicken. Stir for 2-3 min. Serve quickly.

Eat over brown rice. I got Brussels sprouts stalk, French green beans (frozen), chicken breast tenderloin (frozen) from: Trader Joe's