Roasted Lemon & Parm Brussel Sprouts
Submitted by Brooke Bulloch, RD and Mom
With the autumn season officially here, it's time to incorporate some of my favourite Fall vegetables including Brussel sprouts. While Brussel sprouts seem to either turn out soggy or bitter, a good recipe will help to limit this! The bitterness in cruciferous vegetables comes from a natural component called glucosinolates. The internet tells me there are a few tricks to help minimize that bitterness, including: peeling the outter layer, blanching, cutting the sprouts before baking, and baking at a higher temperature. So, I employed all of them for this recipe and I'm happy with the result.
3 cups fresh Brussel sprouts
2 tbsp Canola or avocado oil (looking for a higher smoke point so we can bake at a higher temperature).
Juice and zest from 1/2 lemon
1/2 tsp salt
1/4 tsp garlic powder
1/2 cup fresh parmesan, grated (1/4 cup to top pre-baking; 1/4 cup to top after baking)=
1. Peel outter layer of each Brussel sprouts (2 leaves or so).
2. Bring a medium pot of water to boiling. Add the whole sprouts to the boiling water. Boil for 45 -60 seconds (less for smaller sprouts and more for large sprouts). Cool down under running water.
3. Cut the ends off each Brussel sprout and then cut into half (medium sized sprouts) or quarters (large sprouts), lengthwise (leave the really small ones, whole).
4. Add the sprouts to a medium sized bowl and add the oil, lemon juice and zest, salt, garlic powder, and 1/4 cup parmesan. Mix well.
5. Pour the sprouts onto a medium sized baking dish or cookie sheet (lined with parchment paper).
6. Bake at 425F for 20-22 minutes, until sprouts are starting to turn golden brown and crisp up.
7. Top with remainder of the parmesan and serve.