I’ll not soon forget that day in my kitchen when I experienced the most surreal and exciting moment. My kids were home from school and starving. I happened to have a pan of roasted Brussel sprouts cooling on top of the stove. With just a little encouragement, my three stooges hustled over to the pan, excited to try something new.
They playfully jostled each other while trying to pick out the choicest morsels. One by one they all gave me thumbs up, mouths half full, with various comments.
Moe: “I want more. I can’t stop eating them!”
Larry: “Do we have to save any for Dad?”
Curley: “Can we have these a lot?”
What’s so great about roasted Brussel sprouts?
Well, there’s the obvious – they are GOOD FOR YOU. Yep, they are of the cruciferous vegetable family, alongside superstars like broccoli, bok choy, and collard greens. That means they are chock full of Vitamin C, a great source of fiber, and packed with phytochemicals which research indicates is protective against certain cancers.
All good news, but none of that matters if they don’t taste good.
Roasting vegetables creates caramelization, a process that deepens the flavor, resulting in something totally different – and so much better, in this foodie’s opinion – from that same vegetable steamed or sautéed. If you are interested in introducing a new veggie to the family, this is the way to do it. It is one of the simplest cooking methods, because the oven does nearly all of the work for you.
Thanks to a ripping hot oven and olive oil, the Brussel sprouts get a golden brown color. The salt and pepper season them to further tantalize the taste buds. They taste a bit sweet, rich, salty and toasty. We seriously could not get enough of them today!
I think that was just about my proudest kitchen moment ever…Me, beaming widely, and my kids popping Brussel sprouts like they were M&M’s. Wow. Talk about a dietitian-mom’s dream-come-true 🙂
Roasted Brussel Sprouts
Roasted Brussel sprouts are one of the easiest ways to serve up these nutrient-packed little jewels. Just four ingredients and a wicked hot oven is all you need, and your family will be popping them in their mouths like candy!
Ingredients
- 1 pound Brussel sprouts fresh or frozen
- 2 tablespoons olive oil
- salt and pepper to taste
Instructions
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Preheat the oven to 450 degrees Fahrenheit. Put the baking sheet in the oven to preheat it (that maximizes the gorgeous browning that you want).
*If using frozen Brussel sprouts, spread them out on a large cutting board and allow them to defrost for about 5 minutes before cutting them.
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Cut each of the Brussel sprouts in half. Some of the outer leaves may fall off, but that is ok! Keep them in the mix - they'll get crispy like chips 🙂
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Put the Brussel sprouts in a bowl, and toss with the olive oil until well coated. Sprinkle generously with salt and pepper.
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Using an oven mitt*, remove the hot pan from the oven.
*I remind you to wear an oven mitt because, from experience, I can tell you that an empty pan in a hot oven plays evil tricks with your mind haha!
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Pour the Brussel sprouts out on the pan, spreading them out so they are not piled on top of each other (the key to good roasting is both high heat and contact with the pan by large amount of the surface area of the vegetable). Return the pan to the oven.
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Roast for a total of about 30 minutes. Stir the sprouts once,half way through the roasting time, to ensure they brown evenly. The Brussel sprouts are done when they are softened and golden brown.
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Adjust seasoning as desired and serve warm or at room temperature.
Recipe Notes
This recipe works with both fresh and frozen Brussel sprouts. If using frozen ones, just allow them to defrost at room temperature for a few minutes before cutting.
The size of the Brussel sprouts will affect cooking time. If the sprouts are very large, either cut them in quarters, or increase the cooking time in 5 minute increments until they reach that golden color and are softened.
I have to tell you that I cooked these again within a week lol!! This time I threw in some wedges of sweet onion and wow that was delish!!
No one else will try but that’s ok!! More for me
Sounds yummy! You can always call me if you need help finishing them!
I’ll be trying these tonight. Should be interesting! I promise I’ll let you know how it goes. 🙂
Love it! I have fallen in love with Brussel Sprouts and beets and mushrooms – all things I never liked as a kid. Probably because they came from a can and fresh is so much more yummy! Who can blame kids for not liking veggies when they are over cooked (Mr. Sprout) or slimy? !
Who is Mr. Sprout?! I do know what you mean, though. I had never cooked Brussel sprouts before for my family because of my yucky memories of them as a kid -they smelled so strong. I did eat them, as required, but did not enjoy them. So glad my kids are having a different experience than I did (sorry Mum!)
Ok. Maybe I’ll grab a bag next time at the store. We love roasting our veggies but I’ve never cooked brussel sprouts. Maybe we’ll like ’em.
Bec – if you like roasted veggies in general, you should love these! Let me know how it goes.
Julie,
My kids LOVE brussel sprouts. This is a milestone, given that my son is the pickiest of the two kids! We tend to buy fresh, but if I can get away w/ frozen at a lesser price, I will do!
I look forward to new ideas from you… loving this blog! Keep it coming… 🙂
Melissa
ox
Thank you, Melissa! I, too, have one kid who is fairly picky with vegetables — has pretty much rejected every cooked vegetable since the age of 2. So believe me I was super-excited when she gave the thumbs up for these.