Brussels Sprouts

With festive holiday decorations, my best china on the table, and extended family members and friends crowding around, I want the food to live up to the expectations. Dressed up for the Christmas table, brussels sprouts are often coated in a sweet honey glaze or sauteed in bacon grease and vinegar to make them more than the everyday fare. Now, holiday meals are supposed to be something special, but both of these cooking methods add unnecessary calories to an otherwise healthy side dish.

In order to steer away from these high calorie additions, I will season the brussels sprouts with a mixture of Asian spices (star anise, cinnamon, cloves) and a touch of soy sauce. Adding ginger to the dish helps to reduce gas formation and aid in the digestion of the rest of your holiday meal. Known for reducing nausea and treating upset stomachs, ginger helps to break down fatty foods and protein (think about the ham, turkey, and gravy filling the rest of your plate!) and may also help to lower cholesterol. Plus, it adds a lot of flavor without adding any additional calories. Whether you are cooking for your family or adding a healthy option to the office potluck, this flavorful way to cook brussels sprouts is worthy of the feast.

Ingredients:

• canola oil spray
• 3 scallions, sliced
• 1 teaspoon ginger root, shredded
• 2 cloves garlic, minced
• 1 pound brussels sprouts
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon ground star anise
• pinch ground cloves
• pinch ground black pepper
• 1 tablespoon low-sodium soy sauce

Instructions:

1. Trim the stem ends of the brussels sprouts and remove any ragged outer leaves. Slice them thinly with a large sharp knife (they will appear as if you had shredded them).
2. Spray a large non-stick frying pan with cooking spray and heat over medium heat. Add the scallions, ginger, and garlic and sauté about 1 minute.
3. Stir in the brussels sprouts, spices, and soy sauce and continue to cook for another three to four minutes, or until the sprouts are tender.

Serves: 4

Nutrition Content (per serving):

60 calories, 0 g fat, 0 g saturated fat, 12 g carbohydrates, 5 g fiber, 4 g protein, 164 mg sodium.

Try my Asian Slaw Salad for another healthy side-dish to add to the feast.

Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an e-mail at reciperehab [AT] thatsfit [DOT] com.