Lemon Garlic Roasted Brussels Sprouts: A Delicious and Healthy Side Dish
Brussels sprouts are a member of the cruciferous vegetable family, which includes broccoli, cauliflower, and kale. These vegetables are known for their numerous health benefits, including their ability to reduce inflammation, improve digestion and support heart health. One delicious way to incorporate Brussels sprouts into your diet is by roasting them with lemon and garlic.
Ingredients:
-1 pound Brussels sprouts
-2 tablespoons olive oil
-3 cloves garlic, minced
-1 tablespoon fresh lemon juice
-Zest from 1 lemon
-Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (205°C).
2. Rinse the Brussels sprouts under cold water then pat dry with paper towels.
3. Trim the ends off each one then cut in half lengthwise.
4. In a large bowl whisk together olive oil, minced garlic, fresh lemon juice, zest from one lemon.
5. Add the halved Brussels sprouts into the bowl and toss until well coated in the mixture.
6. Spread out onto a baking sheet lined with parchment paper or foil so they’re not touching each other too much.
7. Season generously with salt and pepper.
8. Bake for 15-20 minutes or until tender on the inside but crispy on the outside.
Health Benefits of Lemon Garlic Roasted Brussels Sprouts
One cup of cooked Brussels sprouts contains about 56 calories along with an impressive amount of Vitamin C (over 100% RDI), fiber (almost four grams) as well as small amounts of protein (three grams), iron (nearly one gram) potassium and vitamin K(about twice our daily needs). That’s why it’s considered one of nature’s superfoods.
Garlic is also packed full of nutrients that offer numerous health benefits such as reducing blood pressure levels due to its high levels of allicin, a sulfur compound that helps to relax blood vessels. Garlic is also rich in antioxidants which are known to fight off free radicals and prevent oxidative damage that can lead to chronic diseases.
Lemons are well-known for their high vitamin C content, but they also contain other healthful compounds such as flavonoids and limonoids which have been shown to help protect against cancer. The citric acid found in lemons has an alkalizing effect on the body’s pH level which can help balance out acidity caused by certain foods.
The combination of these three superfoods makes this recipe not only delicious but incredibly healthy too!
Tips for Making Perfect Lemon Garlic Roasted Brussels Sprouts
If you’re new to cooking Brussels sprouts or just looking for some extra tips, here are a few things to keep in mind:
1. Don’t overcrowd the pan: To ensure even roasting and crispiness, make sure there’s enough space between each sprout on your baking sheet. If necessary, use two sheets instead of one.
2. Add more seasoning if needed: Taste test your roasted Brussels sprouts before serving and add more salt or pepper if desired.
3. Use fresh ingredients: Always use fresh garlic and lemon juice for the best flavor possible.
4. Adjust cooking time: Depending on how crispy you like your Brussels sprouts, you may need to adjust the cooking time slightly up or down.
5. Serve immediately: For optimal flavor and texture serve these immediately after roasting.
Variations of Lemon Garlic Roasted Brussels Sprouts
Once you’ve mastered this basic recipe there are plenty of ways to switch it up! Here are a few variations worth trying:
– Add Parmesan cheese: Before roasting sprinkle freshly grated parmesan cheese over the top of your lemon garlic mixture!
– Top with pine nuts: Toasted pine nuts add a nice crunch and nutty flavor when sprinkled on top of roasted Brussels sprouts.
– Mix in other veggies: Roasted carrots, sweet potatoes or red onions are great when mixed with Brussels sprouts.
– Add bacon crumbles: Crispy bacon adds a smoky flavor to your roasted veggies and makes for an indulgent side dish.
Conclusion
Lemon garlic roasted Brussels sprouts make for a delicious and healthy side dish that’s perfect any time of year. This recipe is easy to make and packed full of nutrients that offer numerous health benefits. Whether you’re trying to eat healthier or just looking for a new way to incorporate more vegetables into your diet, give this one a try!
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