How to Make Smashed Parmesan Brussels Sprouts
September 8, 2024
These smashed Brussels sprouts are packed with a delightful balance of textures and flavors. The initial blanching keeps the sprouts tender while the roasting gives them a crispy outer layer. The addition of Parmesan cheese adds a nutty, savory richness that complements the subtle bitterness of the Brussels sprouts. Olive oil brings out a smooth mouthfeel, and the salt and pepper elevate the earthy taste of the sprouts. Together, this dish offers a delicious combination of crispiness, umami, and slight sweetness from the caramelized Brussels sprouts.
Health Benefits of Eating Brussels Sprouts:
Brussels sprouts are a powerhouse of nutrients, offering multiple health benefits:
- Rich in Antioxidants: Brussels sprouts contain kaempferol, a powerful antioxidant that helps reduce oxidative stress and inflammation.
- High in Fiber: Fiber helps in digestion and supports gut health by promoting regular bowel movements and preventing constipation.
- Packed with Vitamins: They are an excellent source of Vitamin C, which boosts the immune system, and Vitamin K, which supports bone health and proper blood clotting.
- Heart Health: The high fiber content in Brussels sprouts can help reduce cholesterol levels, while their antioxidant properties may support heart health.
This recipe, with its moderate use of olive oil and Parmesan cheese, provides a flavorful and nutrient-dense side dish suitable for a balanced diet.
Smashed Parmesan Brussels Sprouts Recipe
Ingredients:
1 lb (450g) Brussels sprouts
2 tbsp olive oil
Salt & pepper, to taste
¼ cup grated Parmesan cheese
Instructions:
- Preheat Oven: Preheat your oven to 425°F (220°C).
- Prepare the Brussels Sprouts: Trim the hard tips of the Brussels sprouts and wash them thoroughly.
- Blanching: Bring a pot of salted water to a boil. Prepare a bowl of iced water. Place the sprouts into the boiling water and blanch for about 4 minutes. Remove them into the bowl of iced water to cool completely.
- Drying: Remove the Brussels sprouts from the iced water and dry them with a clean kitchen towel.
- Smashing: Using a meat mallet, gently smash each Brussels sprout until flat.
- Roasting: Place the smashed sprouts in a roasting pan, ensuring they don’t touch each other. Drizzle with olive oil and season with salt and pepper.
- First Bake: Roast in the oven for 15 minutes.
- Adding Parmesan: Flip the sprouts and place a small dab of Parmesan cheese on top of each one. Return to the oven and bake for an additional 12 to 15 minutes until crispy.
- Serve: Enjoy crispy, golden Brussels sprouts!
Nutritional Breakdown (per serving, assuming 4 servings):
Calories: 170 kcal
Protein: 6g
Carbohydrates: 10g
Fiber: 4g
Sugars: 2g
Fat: 13g
Saturated Fat: 3g
Cholesterol: 6mg
Sodium: 220mg
Vitamin C: 120% of the daily value
Vitamin K: 195% of the daily value
Calcium: 10% of the daily value
Iron: 6% of the daily value