Brussels Sprouts are probably one of the most misunderstood vegetables out there. Start with the spelling: B-R-U-S-S-E-L-S SP-R-O-U-T-S . . . Brussels . . . really? There is really an “S” at the end of “Brussel! Anyway, now that you’ve have your daily dose of spelling instruction let’s get on to it: Roasting vegetables is great way to unlock a great flavor of vegetables that most other ways of preparation won’t. I have run into very few people who tell me they like Brussels sprouts at the beginning of one of my cooking classes. I have also run into very few people after my cooking classes who don’t like roasted Brussels sprouts. Even the most simple roasting with olive oil and, seasoned salt and pepper is fantastic!
OK, lets get on to our daily recipe:
PREP: 30 MINUTES
ROASTING TIME: 20 MINUTES
OVEN TEMP: 400 DEGREES
SERVES – 4
POINTSPLUS VALUE: 5
1 POUND BRUSSELS SPROUTS (ABOUT 50 SMALL SPROUTS)#
2 TABLESPOONS FRESH LEMON JUICE, DIVIDED
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
1 SLICE WHOLE-WHEAT OR WHOLE-GRAIN BREAD (ABOUT 1 OZ.) TORN INTO PIECES
2 TEASPOONS LEMON ZEST
1 TABLESPOON MINCED GARLIC
¼ CUP LOW–FAT OLIVE OIL MAYONNAISE
1 CHIPOTLE CHILE IN ADOBO SAUCE, MINCED, 1/8 TEASPOON ADOBO SAUCE RESERVED
- 1. Preheat oven to 400 degrees. Cut Brussels sprouts in half. Transfer sprouts to a large bowl and drizzle with 1 tablespoon lemon juice and oil; set aside.
- 2. In the bowl of a food processor, pulse bread into fine crumbs Sprinkle bread crumbs, 1 teaspoon lemon zest and garlic over top of sprouts and toss until lightly coated
- 3. On a rimmed baking sheet, spread sprouts-crumb mixture in an even layer. Transfer to oven and roast for 10 minutes; remove from oven and use tongs to quickly turn sprouts over. Return to oven and bake until tender, 7 to 10 minutes.
- 4. Meanwhile, prepare aioli: in a small bowl, combine mayonnaise, remaining 1 tablespoon lemon juice, remaining 1 teaspoon lemon zest, chipotle chile and reserved adobo sauce; mix well. Remove sprouts from oven and place on a large serving platter. To sprouts with any remaining bread crumbs from baking sheet and serve aioli on the side for dipping.
Nutrients Per serving: Calories 160, Fat 9g, Carbs. 15g, Fiber 5g,
#Nutritional Bonus: Glucosinolates are found largely in Brussels sprouts, as they are in all cruciferous vegetables like greens, cabbage, cauliflower and broccoli. However, Brussels sprouts contain a special combination of glucosinolates that are believed to be extra beneficial to the development of cancer risk reducing compounds in the body.
Thank you for reading!
For more information about Kris Larkin or her gourmet cooking classes in the picturesque Flint Hills of Kansas visit her website.