Easy Roasted Brussels Sprouts
Easy Roasted Brussels Sprouts
1 bag frozen brussels sprouts (16 oz – approx. 30 small brussels)
1 tablespoon extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
Preheat oven to 425° F. Dump brussels sprouts into a large bowl (one that has a lid). Soak in hot water for 10-15 minutes until brussels begin to soften. Cut brussels in half, cut off hard ends, and remove any outer yellow leaves. Using the same bowl (hot water discarded) combine all ingredients. With the lid on the bowl, shake until brussels are evenly coated. Pour onto a cookie sheet, bake on top rack for 20 minutes, then turn the brussels. Return to oven, bake another 10-15 minutes on the bottom rack. When the brussels sprouts are browned but not burnt, remove from oven and serve.
Serving Size 15 halves or 1/4 of yield; Number of Servings 4; Calories 67; Total Fat 1.9 g; Saturated Fat 0.3 g; Cholesterol 0.0 mg; Sodium 324 mg; Potassium 503 mg; Total Carbohydrates 11.4 g; Dietary Fiber 4.2 g; Sugars 2.7 g; Protein 4.0 g.
Vitamin A 24.4 % Daily Value; Vitamin B-6 14.1% DV; Vitamin C 162.8% DV; Vitamin E 7.4 % DV; Vitamin K 243 %; Calcium 5.8 % DV; Copper 6.7 % DV; Folate 23.6 % DV; Iron 11.0 % DV; Magnesium 8.0 % DV; Manganese 18.7 % DV; Niacin 4.8 % DV; Pantothenic Acid 4.0 % DV; Phosphorus 8.9 % DV; Riboflavin 7.4 % DV; Selenium 3.4 % DV; Thiamin 11.3 % DV; Zinc 3.5 % DV.
Clean Eating Notes:
Brussels sprouts are very “nutrient-dense” meaning you get a lot of vitamins per serving compared to other foods. Brussels fall into a class of foods called “cruciferous vegetables.” This same category includes broccoli, kale, cauliflower, cabbage, and several other bitter tasting vegetables. This group of foods has been the subject of many research studies the past few years, as the phytonutrients contained in these foods are thought to help prevent cancer. You can read a more detailed summary of the health benefits of brussels sprouts from World’s Healthiest Foods here, complete with sources. This fact sheet from the National Cancer Institute suggests that in a few studies, correlation has been found between eating cruciferous vegetables and lowered cancer risk, but several studies have shown little association.
Olive oil is also thought to have several health benefits. There are hundreds of websites that spout off benefits of olive oil, but very few include their sources. The most thoroughly researched conclusions I could find came from a medical journal article published in Pharmacological Research. The review (found here), conducted by Marıa-Isabel Covas, determined that olive oil may help prevent cardiovascular disease and reduce insulin requirements if it is the main source of fat in a person’s diet. However, more studies are probably needed to fully ascertain other benefits. Regardless, it is important to buy “real” extra virgin olive oil and avoid fraudulent claims (read more about that here). To simplify, I’ve already done the research and I recommend Trader Joe’s California Estate Olive Oil, California Olive Ranch Extra Virgin Olive Oil, Pacific Sun Proprietor’s Select Extra Virgin Olive Oil, or Kirkland Signature Organic Extra Virgin Olive Oil.
If you use regular salt, it may have added chemicals. If you use sea salt, it will probably lack iodine. Depending on your dietary needs, one or the other may be better for you. I typically use sea salt but I’m not that picky.
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