Ever craved something crispy and flavorful that boosts your meal’s nutritional profile too? Meet our Lemon Garlic Roasted Brussels Sprouts, your new go-to side dish! Born from a blend of zesty lemon and robust garlic, this recipe started as a holiday experiment and quickly became a family favorite. Let’s explore how these humble sprouts can become the highlight of your dining table.
Prep & Cooking Time:
- Preparation Time: 10 mins
- Cooking Time: 25 mins
- Total Time: 35 mins
Nutritional Breakdown:
- Calories: 150 per serving
- Protein: 6 grams
- Carbohydrates: 18 grams
- Fats: 7 grams (healthy fats from olive oil)
- Fiber: 4 grams
- Vitamins and Minerals: High in Vitamin C, Vitamin K, and antioxidants
Ingredients:
- 1 lb Brussels sprouts, trimmed and halved
- 2 tablespoons olive oil, for heart health
- 3 cloves garlic, minced (antibacterial properties)
- 1 lemon, zested and juiced (high in Vitamin C)
- Salt and pepper, to taste
- Optional: ¼ cup grated Parmesan or nutritional yeast for a cheesy flavor
Instruction:
Preheat the Oven:
Begin by setting your oven to 400°F (200°C). This high temperature is crucial as it ensures the Brussels sprouts will roast perfectly, becoming beautifully caramelized and delightfully crispy on the outside while remaining tender on the inside.
Prepare the Brussels Sprouts:
Clean the Brussels sprouts by rinsing them under cold water. Trim off the stem ends and remove any yellow or damaged outer leaves. Cut each sprout in half from top to bottom to ensure even cooking. Pat them dry with a kitchen towel to remove any excess moisture, as water can prevent them from crisping up in the oven.
Season the Brussels Sprouts:
In a large mixing bowl, combine the halved Brussels sprouts with olive oil, which helps them roast nicely and enhances their natural flavors. Add freshly minced garlic for a robust flavor, lemon zest for a citrusy punch, and a generous pinch of salt and black pepper to season. Toss everything together until the sprouts are evenly coated with the seasoning. This step infuses the sprouts with flavors that will develop and deepen during roasting.
Roast the Brussels Sprouts:
Spread the seasoned Brussels sprouts in a single layer on a baking sheet lined with parchment paper for easy cleanup. Make sure they are not overcrowded; space allows them to roast rather than steam. Place them in the preheated oven and roast for about 25 minutes. Halfway through, use a spatula to turn them to ensure they roast evenly and achieve a uniform caramelization.
Finishing Touches with Lemon:
After removing the sprouts from the oven, immediately drizzle them with fresh lemon juice. The heat of the sprouts will help absorb the lemon juice, adding a bright, tangy flavor that complements the rich, garlicky coating. This acid addition balances the natural bitterness of the Brussels sprouts and enhances their overall flavor profile.
Serve and Garnish:
Transfer the roasted Brussels sprouts to a serving dish. If you’re using Parmesan, now is the time to sprinkle it over the hot sprouts along with some additional lemon zest. The residual heat will gently melt the cheese and release the aromatic oils from the lemon zest, adding layers of flavor. Serve immediately while hot and crispy for the best texture and taste.
FAQ Section:
Q: Can I use frozen Brussels sprouts instead of fresh?
A: Yes, you can use frozen Brussels sprouts, but for the best results, let them thaw completely and pat them dry to remove excess moisture. This will help them roast better and become crispy.
Q: What can I use instead of olive oil?
A: For a different flavor profile or if you’re out of olive oil, you can use avocado oil, which has a high smoke point and a neutral taste. Coconut oil is another great alternative, adding a slight sweetness that pairs well with the lemon and garlic.
Q: Is there a substitute for lemon zest and juice?
A: If you don’t have fresh lemons, lime zest and juice can be used as a substitute to provide a similar citrusy tang. Alternatively, a splash of white wine vinegar or apple cider vinegar can work in a pinch to add the necessary acidity.
Q: Can I replace garlic with something else for a different flavor?
A: Absolutely, if you’re not a fan of garlic, you can use shallots or onion powder for a milder taste. For a garlic-free version, try adding herbs like thyme or rosemary for a fragrant touch.
Q: I don’t like the taste of Parmesan; what are other cheese options?
A: If Parmesan isn’t to your liking, try grated Pecorino Romano for a sharper flavor, or nutritional yeast for a dairy-free cheesy flavor that is also packed with B-vitamins.
Q: What are some protein options I can add to make this a complete meal?
A: To make this dish heartier, you can add grilled chicken strips, baked tofu, or even chunks of tempeh for a plant-based protein boost. These can be seasoned similarly and roasted alongside the Brussels sprouts for a one-pan meal.
Q: How can I make this recipe vegan?
A: To veganize this recipe, omit the Parmesan cheese or replace it with a vegan cheese alternative or a sprinkle of nutritional yeast. Ensure that any other additions, such as proteins, are also vegan-friendly.
Q: Can I add other vegetables to this dish?
A: Yes, this recipe is quite versatile. Consider adding carrots, sweet potatoes, or butternut squash which all roast well and complement the flavors of lemon and garlic. Just be sure to cut them into similar sizes for even cooking.
Ready to add a burst of flavor to your meal with minimal effort? Our Lemon Garlic Roasted Brussels Sprouts are not just delicious, they’re packed with nutritional benefits. Try this recipe for your next dinner, and it might just become a new staple at your table. Don’t forget to share how it turned out and any personal twists you added!
