Smashed Brussels Sprouts

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 45 minutes

材料

1 pound Brussels sprouts, trimmed and rinsed

2 tablespoons olive oil

½ teaspoon kosher salt

¼ teaspoon coarse ground black pepper

¼ cup grated or shredded Parmesan cheese (optional, for garnish)

Red pepper flakes (optional, for added heat)

Balsamic glaze (optional, for drizzling)

手順

Preheat oven to 425°F. Bring a large pot of salted water to a boil over high heat.

Trim Brussels sprouts and remove any discolored outer leaves. Rinse them under cold water.

Boil

Add the Brussels sprouts to the boiling water; cook them for 8 minutes until they are tender but still bright green (add 1 or 2 minutes to the cooking time if your Brussels sprouts are very large).

Ice Water Bath

Drain Brussels sprouts and transfer them to a bowl of ice water to stop the cooking process and cool them down. Drain again and pat them dry. Any leaves that fall off while boiling can go on the sheet pan too.

Smash Brussels Sprouts

LIne a large sheet pan with parchment paper. Place each Brussels sprout on the sheet pan, stem side down for stability. Gently press each one down with the flat side of a large knife, glass jar, or a sturdy glass. You want to flatten them without completely destroying them. If you find they aren’t smashing easily, transfer to a bowl and microwave for 1 to 2 minutes, or return to boiling water for a couple of minutes, and then repeat the ice bath process.

Drizzle With Oil

Arrange the smashed Brussels sprouts in a single layer. Drizzle olive oil over them, turning to coat, and season with salt, black pepper, and red pepper flakes if desired.

Roast in the preheated oven for 15 minutes, or until they are golden brown and crispy around the edges.

Flip Brussels sprouts over and sprinkle with Parmesan cheese. Return the pan to oven and bake for another 5 to 10 minutes or until cheese is melted and Brussels sprouts are golden brown.

Serve

Remove the roasted smashed Brussels sprouts from the oven, transfer them to a serving platter, and drizzle with balsamic glaze, if desired.

栄養

• サービングサイズ: 4 oz.
• カロリー: 137 kcal
• 脂肪総量: 9 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 7 g
• コレステロール: 5 mg
• ナトリウム: 429 mg
• 炭水化物総量: 11 g
• 食物繊維: 4 g
• 糖質総量: 3 g
• タンパク質: 6 g