Crispy Roasted Brussels Sprouts is a delightful dish that features Brussels sprouts roasted to perfection, resulting in a crispy and flavorful side dish. Given your interest in recipes and food, I’m happy to provide you with a detailed overview of this dish.
History:
Brussels sprouts are believed to have originated in ancient Rome and were later cultivated in Belgium, which is how they got their name. The dish itself, crispy roasted Brussels sprouts, is a modern preparation that has gained popularity in recent years due to its delicious and easy-to-make nature.
Components:
To prepare crispy roasted Brussels sprouts, you will need the following components:
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Brussels Sprouts: You’ll need fresh Brussels sprouts, preferably small to medium-sized ones.
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Olive Oil: This is used to coat the sprouts for roasting.
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Seasonings: Common seasonings include salt, black pepper, and garlic powder. You can customize the seasonings to your liking, adding ingredients like paprika or grated Parmesan cheese for extra flavor.
Steps to Prepare Crispy Roasted Brussels Sprouts:
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Preheat the Oven: Start by preheating your oven to 400°F (200°C).
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Prepare the Brussels Sprouts: Trim the ends of the Brussels sprouts and remove any loose or discolored leaves. Cut them in half lengthwise.
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Season and Toss: Place the halved Brussels sprouts in a large bowl. Drizzle them with olive oil and season with salt, black pepper, and any additional seasonings you prefer. Toss well to coat the sprouts evenly.
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Spread on a Baking Sheet: Arrange the seasoned Brussels sprouts in a single layer on a baking sheet. Make sure they are not overcrowded; use two sheets if necessary.
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Roast in the Oven: Place the baking sheet(s) in the preheated oven and roast for about 20-25 minutes or until the sprouts are tender on the inside and crispy on the outside. You can toss them once halfway through the cooking time for even roasting.
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Serve: Once they are done, transfer the crispy roasted Brussels sprouts to a serving dish and enjoy them hot.
Preparation Time:
The total time needed to prepare crispy roasted Brussels sprouts is approximately 30-35 minutes, including preheating the oven and roasting. It may vary slightly depending on your oven’s accuracy and the size of the Brussels sprouts.
This dish is not only delicious but also a healthy side option, making it a popular choice for many. Feel free to experiment with different seasonings to suit your taste, and I hope you enjoy making and savoring this delightful recipe.
Certainly, let’s delve into the nutrition facts and health information for Crispy Roasted Brussels Sprouts. This information will help you understand the health benefits of this dish.
Nutrition Facts (per serving, approximately 1 cup of roasted Brussels sprouts):
- Calories: Approximately 56 kcal
- Protein: Approximately 3 grams
- Carbohydrates: Approximately 11 grams
- Dietary Fiber: Approximately 4 grams
- Sugars: Approximately 2 grams
- Fat: Approximately 1.5 grams
- Saturated Fat: Approximately 0.2 grams
- Cholesterol: 0 milligrams
- Sodium: Approximately 22 milligrams
- Potassium: Approximately 430 milligrams
- Vitamin C: Approximately 75 milligrams (125% of daily recommended intake)
- Vitamin K: Approximately 156 micrograms (195% of daily recommended intake)
- Folate: Approximately 61 micrograms (15% of daily recommended intake)
Health Information:
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Low in Calories: Crispy Roasted Brussels Sprouts are relatively low in calories, making them a great choice for those looking to manage their calorie intake.
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Rich in Fiber: These sprouts are an excellent source of dietary fiber, with 4 grams per serving. Fiber aids in digestion, helps maintain a feeling of fullness, and supports a healthy gut.
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High in Vitamin C: Brussels sprouts are packed with vitamin C, which is essential for a strong immune system and healthy skin. One serving provides more than the recommended daily intake.
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Abundant in Vitamin K: Vitamin K is crucial for blood clotting and bone health, and Brussels sprouts are exceptionally high in this nutrient.
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Low in Saturated Fat and Cholesterol: This dish is heart-healthy as it is low in saturated fat and contains no cholesterol.
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Good Source of Potassium: Potassium is important for maintaining healthy blood pressure levels and proper muscle function. Brussels sprouts provide a decent amount of potassium.
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Rich in Folate: Folate is essential for cell division and is particularly important for pregnant women. Brussels sprouts contain a moderate amount of folate.
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Low in Sodium: The sodium content is relatively low, making this dish suitable for those watching their sodium intake.
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Antioxidant Properties: Brussels sprouts contain various antioxidants that help protect cells from damage and may reduce the risk of chronic diseases.
Overall, Crispy Roasted Brussels Sprouts are a nutritious and flavorful addition to your diet. They are particularly beneficial for their high fiber and vitamin content while being low in calories and unhealthy fats. Incorporating Brussels sprouts into your meals can contribute to a balanced and healthy eating plan.
