Thursday, January 27, 2011

Roasted Brussels Sprouts

Most people hate brussels sprouts. Many have terrible childhood memories of being forced to eat overcooked, mushy sprouts and have vowed never to eat them again. The issue here is not the sprouts themselves, but overcooking. When overcooked, brussels sprouts release the sulphur smelling glucosinolate, sinigrin. This is the reason so many people profess to hate them, having only ever experienced overcooked sprouts accompanied by a nasty sulfur taste and smell. 

In the last year, I have become a brussels sprouts lover. My secret: roasting. Roasted sprouts retain all their flavors and nutrients and have a bit of crisp to them. I am on a mission to convert all my family and friends. 

Brussels Sprout Facts:
  • Pound for pound, brussels sprouts have two times as much Vitamin C as oranges. 
  • High in fiber, Vitamin C, Vitamin K, folate, and magnesium
  • Member of the cruciferous vegetable family, which have been linked to lowered cancer risk, oxidative stress, and heart disease rates.
  • Research has shown they are free radical scavengers, protecting the cell's DNA from damage and injury by carcinogens.
  • They also benefit GI health, improving bowel motility, peristalsis, and reducing appetite, assisting in weight loss. 
Brussels sprouts are so simple and easy to prepare. Check out my quick and flavorful roasted brussels sprouts recipe after the jump!

Roasted Brussel Sprouts

Prep Time: 5 minutes
Cook Time: 30 minutes

Ingredients: (makes 4 servings)

1lb brussels sprouts, washed and ends removed
1 tsp minced garlic
1 tbsp extra virgin olive oil
salt and pepper

Step by Step Instructions:

1. Preheat over to 350
2. Chop ends of brussels sprouts and remove any bruised or discolored outer leaves. Wash thoroughly
3. Slice sprouts in half (you can keep them whole but they will take longer to roast)
4. Toss sprouts with garlic, olive oil, and season liberally with salt and pepper
5. Roast in a baking dish at 350 for approximately 30 minutes. Sprouts should be bright green and outer leaves will begin to crisp. 

Nutrition Info:
84 Calories
3.75g Fat
3.5g Fiber
3.5g Protein

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At January 28, 2011 at 11:06 AM , Blogger Meghan said...

God bless B-sprouts!!!

At July 13, 2011 at 7:31 PM , Anonymous Anonymous said...

A superb addition is to coat them afterwards with a Balsamic reduction. Delicious!


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