Roasted Parmesan Brussel Sprouts

Brooke Bulloch, Dietitian and Mom

When it comes to Brussel sprouts people either love them or hate them. To be fair, Brussel sprouts could be so disliked because they often turn out soggy or taste 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, as a dietitian I employed all of them and set out to create a recipe where Brussel sprouts weren’t bitter OR soggy.

Here’s the full recipe. Let me know if it’s a win!

Pre-heat oven to 425F.

Ingredients

3 cups fresh Brussel sprouts
2 tablespoons 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 teaspoon salt
1/4 teaspoon garlic powder
1/2 cup fresh parmesan, grated (1/4 cup to top pre-baking; 1/4 cup to top after baking)

Directions

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 each Brussel sprout into half (medium sized sprouts) or quarters (really 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.