Crispy Smashed Brussels Sprouts
Easy enough for a weeknight dinner, or meal prep, yet they’re TOTALLY delicious enough to receive a promotion to your holiday table.
THIS Lemony Garlic Oil that we’re brushing these lil’ fellas with is going to completely blow you away! From here on out every sprout that comes from my kitchen will bathe in this combo…seriously! I cannot wait for you to try this!
Also – give me all those crisp crunchy edges! I believe my family is completely unaware of the delicious crispy chip-like edges and outer leaves because I’ve already eaten them off the pan before the Brussels ever make it onto the dinner table! Haha!
Did you know this fun fact?! …
Brussels sprouts didn’t actually originate in Belgium! They are native to the Mediterranean (along with other types of cabbage).
But in the 1200s they were grown near Brussels, Belgium, which is where they got their name.
If you turned up your nose at Brussels sprouts as a kid, definitely give them a try again – their nutrition power makes them a great addition to your regular rotation.
Low in calories and high in anti-inflammatory compounds, Brussels sprouts contain kaempferol, which appears to promote heart health and cut cancer risk.
They also are a rich source of vitamin K, which helps with blood clotting and bone health.
PLUS … they promote stable blood sugar and are a good source of ALA omega-3 fatty acids, which support brain health, fight insulin resistance, and may improve triglyceride levels.
Tip: Try them roasted. So delicious! Toss them on salads, eat them as a side dish, or add them to scrambled eggs or a frittata.
REFERENCES:
4 servings
Ingredients:
- 2 lbs medium to large Brussels sprouts, ends trimmed
- 3 Tbsps extra-virgin olive oil or avocado oil
- 2 tsps chili flakes, or to taste
- 3 fresh garlic cloves, minced
- zest from 1 large lemon
- sea salt flakes, to taste
- 4 Tbsps freshly grated Parmesan cheese
- freshly chopped parsley, as garnish
Instructions:
Preheat your oven to 425 degrees f. and line a large sheet pan with parchment paper.
Boil the sprouts in salted water until fork-tender, around 8 minutes.
Meanwhile, prepare an ice bath. As soon as the sprouts have boiled for 8 minutes, remove with a slotted spoon and place immediately into the ice bath. This step stops the cooking process to prevent mushy sprouts.
Drain very well then transfer them onto your prepared sheet pan.
Pat them dry with a paper towel.
Use the back of a glass to gently smash each sprout as shown in the video.
In a small bowl, whisk together the oil with garlic, chili flakes, and lemon zest.
Brush the smashed sprouts with your delicious oil mixture.
Sprinkle them with sea salt flakes.
Bake in the preheated oven for 14-15 minutes or until golden on top and crispy.
Carefully remove from the oven and immediately sprinkle with grated parmesan cheese and parsley if desired.
Serve while hot.
Enjoy!
Rachel
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