Roasted Brussels sprouts are under the radar for many cooks, and for many years running. But they are a superb choice to make for a wintertime meal. As with most vegetables, roasting highlights their natural sugars and deepens the flavor. Roasting is also effective at eliminating the aromatic compounds that cause many to dislike both cooking and eating Brussels sprouts.
- 1/2 pound Brussels sprouts
- 1 tablespoon olive oil
- 1/4 teaspoon kosher salt
- 1 tablespoon unsalted butter
- Juice of 1/2 small lemon
- Heat the oven to 350 F.
- Remove any yellowed leaves from the Brussels sprouts and cut them in half.
- Place in a bowl and toss with olive oil and salt, then arrange on a foil-lined baking sheet.
- Roast for 30 to 45 minutes until slightly crisp on the outside and browned. Stir halfway through to promote even browning.
- Melt the butter with lemon juice and pour over the Brussels sprouts.
You have a great vegetable going on with roasted Brussels sprouts, and it's easy, too.
But what complements their flavor and texture to make an interesting and satisfying meal?
For the entree, chicken is a go-to meat. Try roasted chicken in lemon butter, oven-roasted chicken or flash-fried lemon-pepper chicken tenders. Do you want some fish? It goes well. Blackened trout, red snapper or catfish is a tasty pairing with Brussels sprouts, both in taste and texture. Add a pasta or rice side and you have yourself a healthy dinner that doesn't shortchange you in the taste department. Brussels sprouts even go well with omelets and quiche for a supper-like late-night meal. Choose a dry white wine like chardonnay, sauvignon blanc or a dry Orvieto blend to top it all off.
Brussels sprouts are a current "it" food because of the nutritional punch they possess.
First, they have only 38 calories per cup, hardly necessary to count. They contain 8 grams of carbohydrate per cup, including about 3 grams of fiber. They are an excellent source of vitamins C and K and a good source of vitamin A, folate, manganese and vitamin B6. Brussels sprouts have the highest amount of glucosinolate of any of its cruciferous cousins -- mustard greens, collard greens, kale, cabbage, cauliflower, and broccoli. Glucosinolates are phytonutrients, which protect against cancer. This is their star attraction, along with their high fiber content.
How to Choose and Store Brussels Sprouts
You can find Brussels sprouts all year-round, but they are in season from autumn to spring, making them a prime winter vegetable.
Look for compact sprouts that are firm and bright green. Brussels sprouts will keep in the refrigerator, stored in a plastic bag, for about 10 days. They will keep in the freezer for about a year.
|Nutritional Guidelines (per serving)|
|Total Fat||13 g|
|Saturated Fat||5 g|
|Unsaturated Fat||7 g|
|Dietary Fiber||7 g|