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Easy Mashed and Oven Roasted Brussel Sprouts

If you haven’t already met this tiny looking cabbage, you should.
brussels-sprouts-up-close


They can be paired with any protein and meal. If you haven’t already met this tiny looking cabbage, you should. You may not like the smell of Brussel sprouts, but ever wondered why do Brussel sprouts smell? Well, first of all, they tend to only get really stinky when overcooked. The smell is associated with glucosinolate sinigrin, an organic compound that contains sulfur.

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What Brussel Sprouts are Good For?

They are good for you, like nutritionally good. Brussels sprouts are an excellent source of vitamin A, vitamin C (way more than an orange, by the way), vitamin K, as well as beta carotene, folic acid, iron, magnesium, and fiber. They’re also high in selenium, which is associated with reduced risks of certain cancers. These hearty winter vegetables are usually in season from fall through late winter. So get these cruciferous vegetables while they last, follow this recipe, they might just be your next favorite.

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How to make Easy Mashed and Oven Roasted Brussels Sprouts

brussels-sprouts-up-close

Easy Mashed and Oven Roasted Brussel Sprouts

If you haven’t already met this tiny looking cabbage, you should.
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Course: Appetizer, Dinner, Lunch, Side Dish
Cuisine: American
Allergy: Dairy Free, Gluten Free, Nut Free, Vegan
Total Time: 1 hour
Servings: 4
Calories: 78kcal

Equipment

  • baking sheet
  • Pot
  • garlic press

Ingredients

  • 4 cups water
  • 1 Tbsp salt
  • lb Brussels sprouts
  • 1 clove garlic, minced
  • 2 Tbsp olive oil
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 Tbsp parmesan cheese, shredded

Instructions

  • Preheat oven to 425F and line a baking sheet with parchment paper.
  • In a large pot, combine 4 cup of water and 1 Tablespoon of salt with the brussel sprouts. Cook until they are bright green and very tender (about 10 minutes). Prepare an ice bath in a large bowl. When brussel sprouts are done cooking, add to ice water to cool off and then drain.
  • Toss blanched brussel sprouts with olive oil, garlic, salt, and pepper.
  • Spread brussel sprouts on a baking sheet and with a jar or cup and press down to smash each brussel sprout.
  • Sprinkle with parmesan cheese on top.
  • Bake until the bottoms of the sprouts are crispy (about 20 minutes.)
  • Garnish with parsley and serve warm.

Nutrition

Calories: 78kcal | Carbohydrates: 2g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 1mg | Sodium: 2073mg | Potassium: 95mg | Fiber: 1g | Sugar: 1g | Vitamin A: 182IU | Vitamin C: 20mg | Calcium: 35mg | Iron: 1mg

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