ROASTED BRUSSELS SPROUTS

ROASTED BRUSSELS SPROUTS

 

ROASTED BRUSSELS SPROUTS

How do you feel about brussels sprouts? Love, hate or simply tolerate them? Many restaurants have some sort of brussels sprouts dish on the menu, generally served as a side dish or an appetizer. Roasted or fried with salt and garlic is usually something you would get as a side and some sauce, nuts and hot peppers usually accompany your appetizer.
Crispy, flavorful, vibrant and nutrient dense, this dish will become a staple in your kitchen. It takes a little time to clean the sprouts, but once this part of the recipe is done, the rest is super easy. You can make the marinade and roast peanuts and sesame seeds while the brussels are roasting and then simply mix everything in a bowl with brussels sprouts once they are done.
Brussels sprouts belong to cruciferous family of vegetables, which is extremely wonderful not only because they're crispy, delicious and flavorful but also because it's really a superfood- great for the mind and body.
Cruciferous vegetables are rich in beta-carotene, lutein, zeaxanthin, vitamins and minerals. During preparation, they contain sulfur-containing chemicals- glucosinolates, that form an indole (Indole-3-carbinol) and sulforaphane (isothiocyanates). They help protect cells from DNA damage; inactivate carcinogens; have antiviral, antibacterial and anti-inflammatory effects. Numerous studies have shown that the bioactive components in cruciferous vegetables have favorable effects on biomarkers of cancer-related processes in animals and humans.
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Appetizer, Side Dish
Servings 6 people
Calories 176 kcal

Equipment

  • Roasting pan
  • Sauce pan

Ingredients
  

  • 2 lbs brussel sprouts
  • 2 tbsp avocado oil

Kung Pao Sauce

  • 2 tbsp coconut aminos
  • 2 tbsp maple syrup
  • 1/2 tsp ginger grated
  • 1/2 tbsp rice vinegar
  • 1 tsp sesame oil
  • 2 cloves garlic finely grated
  • 4 red chili peppers dried, optional

Garnishes (optional)

  • 1/4 cup peanuts dry, roasted
  • 1 tsp sesame seeds toasted
  • 1/4 cup green onion slices
  • 1 tbsp cilantro leaves chopped
  • red pepper flakes to taste

Instructions
 

ROASTING BRUSSEL SPROUTS

  • Pre-heat the oven to 400 degrees F.
  • Trim the ends of brussels sprouts and remove any discolored or damaged leaves. Wash under cold running water and drain.
  • Cut the brussels in half lengthwise, coat with oil and spread on a tray in an even layer.
  • Roast the brussels for 25-30 min, tossing halfway, until tender but crispy and caramelized on the edges.

MAKING THE SAUCE

  • Whisk all the ingredients for the sauce in the sauce pan until combined and bring to a boil, stirring occasionally.
  • Reduce the heat to medium-low and keep cooking the sauce, stirring often, until thickened and reduced in half. (about 5 min)

OPTIONAL GARNISHES (Peanuts and sesame seeds)

  • Roast peanuts in a dry hot pan, stirring occasionally, until golden brown and fragrant. Add sesame seeds to the pan when the nuts are almost done roasting. Roast for about 30 seconds, stirring frequently, to prevent burning. Sprinkle on top of the brussels.

PUTTING THE DISH TOGETHER

  • Transfer brussels to a bowl, pour the sauce over them and toss to coat.
  • Serve immediately!

Nutrition

Serving: 1cupCalories: 176kcalCarbohydrates: 21gProtein: 7gFat: 9gSaturated Fat: 1gSodium: 154mgPotassium: 666mgFiber: 7gSugar: 8gVitamin A: 1270IUVitamin C: 130mgCalcium: 85mgIron: 2mg
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