If your sprouts are larger than average and if you want them to remain whole, you can of course cook them for longer. Do you cook Brussels sprouts at home? Simply roast Brussels sprouts at 400°F for 40 minutes. Preheat oven to 450°F. Leave a comment below…. Set aside. Sprouts will store for a reasonably long time, at least 5 days and up to 10 days, if you put them in a plastic bag in the vegetable drawer of your fridge. Cook pasta in the boiling water according to package directions. In a large bowl, toss Brussels sprouts, cauliflower, carrot, and shallots with 2 tbsp olive oil. There are so many delicious ways to cook up Brussels sprouts.Between roasting them with different flavors or frying them up in a pan, Brussels sprouts are a tasty cruciferous vegetable that can do a lot for your body's health. Place pan in the upper half of the oven, and stir sprouts once after 15 minutes. A recognized cancer fighting food, Brussels sprouts are ideally cooked by either steaming or boiling, but this article also shows you other ways of cooking them such as in the oven. Then, season them generously in a bowl with a good glug of olive oil, salt and pepper. 3 healthy recipes that might change your mind. In this easy recipe, brussels sprouts are cooked in just 4 minutes in a microwave - that's it! You know you’re an adult when the sight of Brussels sprouts on a restaurant menu makes you open your wallet and swoon. These leafy gems are packed with nutrition and terrific flavor when prepared properly. Toss with sauce or … Add Brussels sprouts, salt and cook, stirring occasionally, for 5 – 10 minutes, or until outsides are a deep, rich brown. Brussels Sprouts with Maple Glaze Insanely good, with a maple balsamic drizzle. All rights reserved. With this easy new way of cooking brussels sprouts, chances are you'll get to eat them more often since they are so easy to make. If you buy them on a stalk then, just before cooking, twist them off firmly starting at the base and working upwards, or as is fashionable, roast them on the stalk. Use heart-healthy olive oil to prevent the vegetables from sticking to the pan and cook until just tender -- stick a fork or knife into a sprout to check for tenderness. 1. Heat oven to 450 degrees F. Spread frozen brussels sprouts in a single layer on a parchment-lined sheet pan. Halve, quarter or shred your sprouts to minimise the cooking time. To recap, here are seven healthy Brussels sprouts recipes: Pan-roasted buffalo Brussels sprouts. Health benefits of Brussels sprouts Vitamin K. Brussels sprouts are an essential source of Vitamin K. 100 grams of Brussels sprouts can give you 177mcg of vitamin K. Vitamin K … Sheet pan honey mustard glazed salmon with roasted Brussels sprouts and squash. Deep-fried Brussels with black pudding & apple. When you try cooking brussels sprouts in the microwave, you will never steam them any other way! Add This very pretty dish uses sprouts in two ways and is jewelled with festive red pomegranate seeds. Refrigerate 1-2 hours before serving. Combine with bacon, drizzle with balsamic syrup, and garnish with cheese. But cooked correctly, the flavor is sweet and nutty! She's a clinical dietitian at the University of Washington Medical Center in Seattle. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. ; Fried Brussels Sprouts These salty, crunchy sprouts … Senior Food Writer, Jessica Ransom says: ‘I love thinly slicing sprouts and adding them to salads and slaws, they always taste great as sprouts can carry other flavours really well.’ Slicing Brussels sprouts lengthwise helps them cook more quickly and will allow you to complete this recipe in under 10 minutes. Add spices, coconut and chilli to your sprouts and greens to make a very different side dish for a roast. Brussels Sprouts - When you’re buying Brussels sprouts, you want to look for firm, compact, fresh heads. These are brussels sprouts for people who think they don't like brussels sprouts. Leftover sprouts can easily be used up in this recipe, and you may well get them past sprout avoiders in this form. Overcooking makes them taste bitter as well as deprives you of nutrients. There are a lot of ways to cook brussel sprouts. With over 100 varieties, don’t assume all sprouts are the same, however. If you aren’t sure how to prepare Brussels sprouts, worry not. First, make the dressing: In a small bowl, whisk together olive oil, lemon juice, honey, mustard, and salt and pepper. Braising uses more … Calories from fat: 47%. The healthiest way to cook Brussels sprouts The healthiest way to eat sprouts is definitely in their raw form. Pan frying is a fresh, healthy way to cook Brussels sprouts. Not only is steaming the healthiest cooking method used for sprouts, but it’s also the quickest. We recommend Healthy Steaming Brussels sprouts for maximum nutrition and flavor. But, here is the good news – a few simple, and flavorful, ingredients plus a hot oven can go a LONG way in giving you Brussels sprouts you actually want to eat. Steamed: Steam halved sprouts in a steamer set over a pan of simmering water, or in a microwave for 5 minutes (longer if they need it). On a large baking sheet, drizzle brussels sprouts with olive oil and season … Carefully add the sprouts and cook for 3 mins until deep golden brown. Roasted potatoes and Brussels sprouts make a great quick and easy side dish for dinner, or you can twist it into a breakfast hash served with an egg on top. Among the most popular are Abacus (ready in August and September) and Cryptus (these are like mini cabbages with frilly outer leaves, ready in December), plus dark green Petrus and Splendus that continue going strong into April. Calories from fat: 25%. Spicy stir-fried sprouts Chicken, kale & sprout stir-fry, Pan-fried: Heat some oil in a large frying pan over a medium heat. Dust Brussels sprouts with olive oil, brown sugar and pinch of salt. The high heat circulating around the veggies makes them crunchier, sweeter, and much more flavorful than they’ll get in the oven. Magazine subscription – 5 issues for only £5. Continue roasting until Brussels sprouts are brown and tender, about 25-30 minutes total. Season and dress with butter and a squeeze of orange. More Brussels sprouts recipes. Add in bacon, garlic, and balsamic vinegar for a savory glaze and flavor notes. The one rule that holds true for cooking sprouts on the hob is that you should try and avoid cooking them for more than 5 minutes or the sulphurous compounds (isothiocyanates) within them will start to break down – and they will start to smell. In a large bowl, combine Brussels sprouts, apple, currants, and walnuts. How to Roast Frozen Brussels Sprouts. Per serving: 156 calories, 5 g protein, 20 g carbohydrate, 8 g fat (1 g saturated fat), 6 g fiber, 9 g sugar, 232 mg sodium. Look for firm, fresh, perky looking sprouts when you buy them. Put halved sprouts in, cut-side down, leave to sizzle for 10 mins then dot with butter and carry on cooking for 10 mins until dark brown. It won’t make them cook any quicker or better, and it makes prepping them take longer. I’d love to hear from you in … "Just don’t overcook them like Grandma did," Simon says. The combo of roasted Brussels sprouts and delectable bacon will convert even the fiercest Brussels sprout skeptic. Brussels sprouts have long been a divisive side dish at the Christmas Day table; there are lovers and haters but very few in-betweeners. Place vegetables in a single layer on an 11x17-inch baking sheet. Microwave for 5 minutes and serve hot. Let sit for 5 minutes to enhance their health-promoting properties. Season and scatter over some sesame seeds. Transfer breadcrumbs to a small bowl and combine with 2 tbsp parsley. Garnish with breadcrumb mixture and feta cheese. You can even eat them raw. 2. But you don’t have to dine out to enjoy delectable sprouts. Gradually add reserved pasta water as needed to achieve desired consistency. Let us study different ways to cook Brussels sprouts to make your meals exciting. Gratin: Roast sprouts at 200C/180C fan/gas 6 for 30 mins. 3. Steaming Brussels sprouts is one of the most traditional ways to prepare this popular veggie. Turn over in patches and keep browning wherever needed. Brussels sprouts … In a large bowl, combine Brussels sprouts, apple, currants, and walnuts. Brussels Sprout Slaw With Apples, Currants, and Walnuts, 1½ lbs Brussels sprouts, cleaned and shredded or thinly sliced. How To Cook Brussels Sprouts These are the three main methods for cooking brussels sprouts: Steaming; Sautéeing; Roasting; Once you master these simple techniques, you can add in different oils, spices, and flavour-boosters to your liking. Do not wash them first as this will make them deteriorate faster. © 2005 - 2021 WebMD LLC. Fill the bottom of a steamer pot with 2 inches of water. The secret to cooking perfect sprouts is simple: You need to roast them. Either way, with its super-easy prep, you'll come back to these roasted potatoes and Brussels sprouts again and again. It's a novel way to introduce this star veggie to doubtful diners. They also have glucosinolates, plant chemicals that may lower your risk of certain cancers. Brew Republic exclusive offer: 9 beers + a free glass for £12 (including delivery). Don’t cut a cross in the base of your sprouts. Simply bring a large pot of salted water to a boil, add your sprouts, and cook 8 minutes. The Ingredients. Avocado Oil - I prefer avocado oil, because it's good at higher temperatures. Serve immediately. Shred or slice Brussels sprouts thin, and pair them with fruit and nuts. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Avoid tough or woody ones. Serve perfect Brussels sprouts at Christmas with our tips on buying, cooking and freezing this gorgeous green veg, plus recipe twists to convert sceptics. Try it on a weeknight, and it’s an easy recipe for dinner parties too. Calories from fat: 46%. Stir-fried: Steam or simmer sprouts for 3 mins, then heat a little oil in a wok and stir-fry for 3-4 minutes until they colour a little. A ZeroPoint™ food on myWW+ Green, Blue, and Purple, Brussels sprouts deliver 4 grams of filling fiber per cup and are an excellent source of vitamins K and C. The longer … Creamed: Steam or simmer sprouts for 3-4 mins until tender then roughly chop. Toss with olive oil, salt and pepper before baking. WebMD does not provide medical advice, diagnosis or treatment. If you do freeze them, use them up in bubble & squeak and other hash-style dishes or stir them into some cream and bake. This dish calls for balsamic syrup, sometimes called balsamic glaze, a tasty condiment found in large grocery stores and gourmet shops. What are the best ways to eat Brussels sprouts? Remove the sprouts from the heat when the sugar has caramelized. Per serving: 353 calories, 14 g protein, 60 g carbohydrate, 10 g fat (2 g saturated fat), 6 mg cholesterol, 10 g fiber, 5 g sugar, 326 mg sodium. Add salad dressing and toss thoroughly. They should have a pale base and darker leaves – any yellowing or browning will mean they’re getting old. Cook these braised Brussels sprouts in a cast-iron skillet, which is great for one-pan cooking and easy clean up, too. Cooking regular Brussels sprouts on the stove is easy and a healthy way to get your daily iron, fiber and vitamin C needs. Sauteing is a quick method of cooking, similar to stir-frying, in a pan with only a small amount of fat to brown the Brussels sprouts and finish cooking them internally. If you love that tender-inside/crispy-outside, this may be the best-ever way to make them. Brussels sprouts are some of our favorite healthy veggies to eat! Just one cup of Brussels sprouts provides 124% of the recommended daily value of vitamin C. These mini cabbages are also rich in vitamin A, vitamin B6, iron, and fiber. Drain on kitchen paper, then scatter with flaky sea salt. The first thing you should do is clean your Brussels sprouts. Roasting Brussels sprouts with just oil, salt, and pepper at 425 degrees can make … Preheat oven to 425°. Here’s a list of some more Brussels sprouts recipes you might enjoy:. Choosing smaller heads of the vegetable, no bigger than 2 inches in diameter, may increase the sweetness and appeal of the sprouts. Serve this slaw as a side dish with pork. Easy and addictive. Add steamed Brussels sprouts to a favorite pasta recipe for added color and texture. Think you hate Brussels sprouts? Calories in Brussels Sprouts. If you’re short on time, but big on hunger, 8 minutes is all you need to get your sprouts fully cooked… Pour over some cheese sauce, scatter with dried breadcrumbs (and some bacon if you like) and bake for 10 mins. ", USDA National Nutrient Database for Standard Reference: "Brussels sprouts, cooked, boiled, drained, without salt.". Roast, sauté, or steam them, and check out our recipes for other delicious options. Overcooking Brussels sprouts brings out bitter flavors. Fill a large, heavy-bottomed pot with water and heat to boiling. Crispy Roasted Brussels Sprouts With Bacon, 1½ lbs Brussels sprouts, trimmed and halved, 2 tbsp cooked, crumbled bacon (about 2 strips). However, today, we’re going to take a look at the quickest, cleanest, and easiest way to cook brussel sprouts: boiling. In a medium pan, melt coconut oil over medium heat. ", The Old Farmer’s Almanac: "Brussels Sprouts. Roasted: Toss sprouts in a little oil and tip into a pan with bacon lardons or wrap each in pancetta, roast at 200C/180C fan/gas 6 for 20-30 minutes or until tender. 5. 2. We’re cooking the Brussels sprouts … Hash: Fry sliced sprouts (pre-cooked if you like) in a little butter until they start to brown, add mashed potato, season and mix, squash down in the pan and brown the base. Deep-fried: Heat a large, heavy-bottomed saucepan filled a third full with oil until it reads 190C on a thermometer, or a piece of bread browns in it within 15 secs. 4. 2. Fry a finely chopped onion in butter until tender, stir in the sprouts and add some cream, a grating of nutmeg and heat together. Braised: Tip sprouts into a pan and cover with chicken stock, add a knob of butter and bring to the boil. Serve as a side or with a poached egg for brunch. You can bake them, steam them, fry them, and broil them, just to name a few. Drain and tip back into the pan, add the butter and plenty of seasoning and turn the spouts over until they are well coated. A member of the cabbage family, Brussels sprouts have a mere 28 calories in a half cup, but more than 130% of your daily value of vitamin K, a key nutrient for bone health. Christmas sprout recipesBrussels sprout recipesOur most indulgent sprout recipesHow to make the ultimate Brussels sprouts, How do you like to serve Brussels sprouts? Crispy Air Fryer Brussels Sprouts Psst: The air fryer is actually a fantastic way to cook all variety of vegetables. Test with a sharp knife to see if they are cooked through. Let them get nice and tender, so they'll just melt in your mouth. One cup of Brussels sprouts contains just 38 calories. You don’t need to defrost the Brussels sprouts prior to cooking. Drizzle veggies lightly with … Serve immediately. Add breadcrumbs and toast over medium heat until golden brown (about 4 minutes). Keep a bag of frozen Brussels sprouts in your freezer, and an easy, healthy side can be yours in a hurry. Drain well, reserving 1 cup of pasta water. If you end up with a load of leftover sprouts, you can freeze them but bear in mind the texture will not benefit from being frozen. 3. Frozen Brussels Sprouts. Hands down the healthiest way to cook your Brussels sprouts as there's no added oil. But when she moved to Washington, a top sprout-growing state, she tried them new ways, including roasted and sliced raw in salads. Quick tip: try making a double batch and saving the leftovers in an airtight container for dinner the next day. Bring a pan of water to the boil, add the sprouts and simmer for 5 mins. Simmer for 8-10 mins and then rest the sprouts in the stock until needed. The one rule that holds true for cooking sprouts on the hob is that you should try and avoid cooking them for more than 5 minutes or the sulphurous compounds (isothiocyanates) within them will start to break down – and they will start to smell. The recipe works extra well with toothsome pasta shapes, such as orecchiette ("little ears" in Italian) or rigatoni, which stand up well to the hearty vegetables. Make candied Brussels sprouts. Coconut oil would also be a good choice, but keep in mind that it … In a large bowl, toss Brussels sprouts, oil, and salt and pepper. The longer you cook them for, the stronger the smell will get. Pasta With Roasted Brussels Sprouts and Cauliflower, 1 lb Brussels sprouts, trimmed and halved, 1 lb cauliflower, cut into small florets (about ½ medium head), 12 oz whole-grain pasta (such as orecchiette, fusilli, or rigatoni). Per serving: 118 calories, 5 g protein, 12 g carbohydrate, 6 g fat (1 g saturated fat), 1 mg cholesterol, 4 g fiber, 5 g sugar, 231 mg sodium. 1. Roasted sprout gratin with bacon-cheese sauce. Knowing how to cook Brussels sprouts is more about knowing how not to overcook them. Do not thaw first! Healthiest Ways to Cook Brussels Sprouts. Roast 25–30 minutes until soft and golden brown, stirring once or twice during cooking. In a large serving bowl, toss together pasta, roasted vegetables, remaining parsley, pepper and salt, and lemon juice. Season with salt, pepper and lemon juice. They will probably need 7 or 8 minutes to cook through. Brussels sprouts are a great way to boost immunity. They’ll retain just a hint of crunch but develop a lovely flavor from the browned bits created in the hot skillet. Remove any woody stems and yellow or brown outer leaves. Harvard School of Public Health: "Vitamin K.", The Linus Pauling Institute of Micronutrient Research; "Cruciferous Vegetables and Cancer Risk. Now that you know all of the wonderful things that Brussels sprouts can do for you, it’s time to start cooking. This simple, satisfying dish is an easy way to get more vegetables in your day, and it's a perfect meal to serve vegetarians. How to make the ultimate Brussels sprouts, 750g sprouts, trimmed, any large ones halved. Credit: Caitlin Bensel. Serve with roasts or stews. Spread mixture in a single layer on an 11x17-inch baking sheet. Pancetta (or prosciutto, or bacon), goose fat and sage make these sprouts a fragrant and luxury side dish for a roast. https://www.tasteofhome.com/article/how-to-cook-brussels-sprouts Judy Simon, MS, RD, CD, clinical dietitian at the Women’s Health Clinic at the University of Washington Medical Center in Seattle. "I grew up eating them overcooked and thought they were horrible," admits Judy Simon, RD, CD. Transfer Brussels sprouts to serving dish. While waiting for the water to come to a rapid boil cut Brussels sprouts into quarters or chop into smaller pieces. Pour remaining tablespoon of olive oil into a small skillet. Also, if they look as if the leaves have started to open out, they have probably been harvested late. As you saute, sprinkle up to 1/2 cup brown sugar per pound of Brussels sprouts over their tops. Raw: Shred raw sprouts, toss with mayonnaise or vinaigrette and use instead of cabbage in slaws. All-in-one roast sprouts, potato and bacon.