The Nutritional Power of Brussels Sprouts
A Superfood in Disguise
Brussels sprouts are more than just a tasty addition to your meal—they’re a nutritional powerhouse.
Rich in Vitamins: They’re an excellent source of vitamin C, which supports the immune system, and vitamin K, essential for bone health.
Packed with Antioxidants: The antioxidants in Brussels sprouts help combat free radicals and reduce inflammation.
Low in Calories: With just 38 calories per 100 grams, they’re ideal for those mindful of their calorie intake.
Ingredients for Perfect Roasted Brussels Sprouts
Ingredient Quantity Notes
Brussels sprouts 500g Fresh and firm
Olive oil 3 tbsp Extra virgin for best flavor
Salt 1 tsp Sea salt preferred
Pepper 1/2 tsp Freshly ground
Garlic powder (optional) 1/2 tsp Adds a subtle aromatic touch
Lemon juice (optional) 1 tbsp For a bright, tangy finish
Instructions:
1. Preparing the Sprouts
Clean and Trim: Rinse the Brussels sprouts under cold water. Remove any damaged outer leaves and cut them in half for even cooking.
Season: In a large bowl, toss the sprouts with olive oil, salt, pepper, and garlic powder (if using). Ensure each piece is evenly coated.
2. Roasting
Preheat the Oven: Set your oven to 200°C (400°F). A high temperature is key for achieving caramelization.
Arrange on a Baking Sheet: Spread the sprouts in a single layer on a parchment-lined baking sheet. Avoid overcrowding to ensure even cooking.
Bake: Roast for 20-25 minutes, flipping the sprouts halfway through to ensure they brown evenly on all sides.
3. Finishing Touch
Add Lemon Juice: Just before serving, drizzle the sprouts with lemon juice for a fresh, zesty kick that enhances their flavor.
Tips for Perfect Roasted Brussels Sprouts
Choose Fresh Sprouts: Opt for firm, bright green sprouts without brown spots.
Avoid Overcrowding: Give the sprouts space on the baking sheet to prevent steaming instead of roasting.
Customize the Flavors: Add toppings like toasted walnuts, grated Parmesan, or crispy bacon bits for extra texture and flavor.
Monitor Cooking Time: The sprouts should be golden brown and crispy on the outside while remaining tender inside.
Serving Suggestions
What to Pair with Roasted Brussels Sprouts?
Roasted Meats: They pair beautifully with roast chicken, beef, or lamb.
Fish: Try them alongside grilled salmon or pan-seared cod.
Vegetarian Dishes: Serve them with quiche, savory tarts, or creamy pasta.
Frequently Asked Questions (FAQ)
Can You Prepare Brussels Sprouts Ahead of Time?
Yes! You can wash and trim the sprouts up to 24 hours in advance. Store them in an airtight container in the refrigerator until ready to roast.
How to Achieve Perfect Caramelization?
Ensure the sprouts are completely dry before tossing them with oil, and avoid overcrowding the baking sheet.
Roasted Brussels sprouts are a versatile, nutritious, and delicious side dish that can elevate any meal. With this recipe, you’ll never look at Brussels sprouts the same way again!
