Are you tired of the same old side dishes? Craving something healthy, flavorful, and surprisingly easy to make? Then look no further! This recipe for crispy roast Brussel sprouts in a cast iron skillet is about to become your new favorite. Forget soggy, boiled sprouts – we’re unlocking their incredible nutty flavor with a simple roasting method that delivers perfectly caramelized, crispy leaves every single time. This recipe is perfect for busy weeknights, effortless entertaining, or simply elevating your next healthy meal. Let's get started!
Ingredients:
- 1 pound Brussel sprouts, trimmed and halved (or quartered if large)
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ¼ teaspoon red pepper flakes (optional, for a little heat)
Instructions:
Get started: Preheat your oven to 400°F (200°C). If you're using a cast iron skillet, place it in the oven while it preheats – this helps ensure even cooking.
Prep the sprouts: Wash and trim the ends off your Brussel sprouts. Halve them lengthwise; if you have particularly large sprouts, quarter them for even cooking.
Season and roast: Remove the hot cast iron skillet from the oven. Add the olive oil, then toss the Brussel sprouts in the oil to coat them evenly. Sprinkle with salt, pepper, garlic powder, and red pepper flakes (if using).
Cook to perfection: Spread the sprouts in a single layer in the skillet. Roast for 20-25 minutes, flipping halfway through, until they are tender and nicely browned. Keep an eye on them towards the end, as oven temperatures can vary. You're aiming for crispy, slightly charred edges.
Serve and enjoy: Remove the skillet from the oven and let the sprouts cool slightly before serving. Their delicious aroma will entice everyone to the table!
Cooking Tips for Perfect Brussel Sprouts:
- Don't overcrowd the pan: Ensure the sprouts are in a single layer to promote even browning and crispiness. If necessary, roast them in batches.
- Use high-quality olive oil: A good olive oil adds flavor and helps achieve that beautiful caramelization.
- Adjust seasoning to taste: Feel free to experiment with different seasonings. Consider adding balsamic vinegar, maple syrup, or a sprinkle of parmesan cheese for extra flavor.
- Check for doneness: Start checking for doneness around the 20-minute mark. Overcooked sprouts can become mushy, so keep a close eye on them.
Delicious Variations:
- Bacon Brussel Sprouts: Add 4-6 slices of cooked bacon, crumbled, to the skillet during the last 5 minutes of cooking.
- Lemon-Garlic Brussel Sprouts: Add the zest and juice of half a lemon along with the garlic powder.
- Maple-Glazed Brussel Sprouts: Drizzle with a tablespoon of maple syrup during the last 5 minutes of cooking.
Nutritional Information (per serving, approximate):
This recipe provides a healthy dose of fiber, vitamins, and minerals. The nutritional information will vary slightly depending on the size of your sprouts and the amount of olive oil used. A general estimate per serving is approximately:
- Calories: 100-150
- Fat: 8-12g
- Protein: 3-4g
- Carbohydrates: 10-15g
- Fiber: 4-6g
This easy and healthy Brussel sprouts recipe is a fantastic addition to any meal. The cast iron skillet adds a delightful depth of flavor, making this simple side dish truly memorable. Whether you’re looking for quick dinner ideas or impressive homemade cooking, this recipe delivers delicious results every time. Enjoy!