Saturday, January 28, 2012

Roasted brussels sprouts

Children hate them. Parents claim they are wholesome and healthy and force children to eat them. One of the unending parents-children wars. 
If you are one of the brussels sprouts haters, blame sulfur for this. This is the ingredient that causes the typical smell and taste of these bite-size green balls. Along with cabbage, broccoli, cauliflower and kale, brussels sprouts are part of the Brassica family of vegetables. And like their relatives they fill the kitchen with a controversial aroma while being cooked. But...they are really rich in beneficial ingredients, containing significant amount of Vitamin C, Vitamin K, Vitamins from the B-complex group, Iron and Magnesium.

With little amount of calories (only 45 calories per 100 g) and high amount of fibers (which makes them an essential item for healthy digestion), brussels sprouts are a good part of any weight reduction program. They support the body detox systems and help in the battle with the free radicals.
Roasting is a healthy and tasty way to enjoy these so underestimated vegetables. I like this simple recipe and had a whole plate of crispy brussels sprouts. Mom will be pleased with me. 



Ingredients:
  • 500 g brussels sprouts, trimmed and cut in halves lengthwise
  • 3 Tsp olive oil
  • 2 Tbsp butter
  • salt 
  • freshly ground black pepper
  • 1/2 cup grated Parmesan
  • fresh juice from 1/2 lemon
Preparation:
Preheat oven to 200 °C . Put brussels sprouts in a bowl, toss with olive oil, so the sprouts are well coated, add salt and pepper and transfer to a baking pan. Arrange in single layer. Roast for 30 minutes. Sprouts are nearly ready when some of the outside leaves are crunchy and the insides are fork tender. Turn the sprouts with a spoon to allow the other side to brown too, cover with small pieces of butter and sprinkle with Parmesan. Roast for additional 5 minutes. Sprinkle with some lemon juice and serve. 

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