ROASTED BRUSSELS SPROUTS RECIPES FOR WEIGHT LOSS

BAKED BRUSSELS SPROUT RECIPES FOR WEIGHT LOSS

BAKED BRUSSELS SPROUT RECIPES FOR WEIGHT LOSS

Baked brussels sprouts recipes can serve as a main dish and a side dish. They require few ingredients and takes little time to cook. In the U.S, brussels sprouts are in season from September through to March, but they are available all year-round. More so, it is advisable to choose sprouts that are about the same size for them to be ready at the same time. Also, when Brussels sprouts are ready, they should be firm when you gently squeeze them. When they are smaller, they tend to be sweeter.

Furthermore, it is healthy to thoroughly wash the sprouts and peel off some leaves from the outside before cooking them. You often tend to find dirt under the first leaves, even though the bag says prewash and cook. When you are ready to bake, make sure that you are using a preheated oven.

You don’t have to turn over the sprout while baking; leave it undisturbed. If you roast flat side down, the sprouts’ moisture will penetrate the centers and cook to perfect tenderness. Before seasoning, ensure that you spray your sprout with olive oil so that the spices can stick

While preparing your baked brussels sprouts recipes, some spices you should include are garlic powder, paprika, onion powder, black pepper, and salt. They make your baked brussels sprouts very tasty and flavorful.

Baked Brussels Sprout Recipes

1.    Cheesy Garlic Baked Brussels Sprouts.

baked brussels sprouts recipes
cafedelites.com

Cheesy garlic baked brussels sprouts recipes with melted mozzarella cheese is an amazing side dish or main meal. It is one of the ways to get your veggies. It has a lovely taste and weight loss friendly.

      Preparation Time: 10 minutes

      Cook Time: 30 minutes  

      Total Time: 40 minutes

       Serves:

       Ingredients

  • 3 tablespoons of olive oil
  • 1/4 teaspoon fresh cracked black pepper
  • 2 tablespoons of unsalted butter
  • 24 oz of brussels sprouts
  • 1 ½ cups of shredded mozzarella cheese
  • 6 cloves of garlic
  • ¾ teaspoon of salt

Preparation

  1. First of all, preheat oven to 425°F or 220°C.
  2. Then, brush up your baking sheet with a nonstick cooking oil spray.
  3. Next, heat up your olive oil in a large pan over medium-high heat until it gets hot. Add the sprouts and sprinkle with salt and pepper.
  4. When it gets hot, add your brussels sprouts and shake the pan. Sprouts should be in a single layer.
  5. Now, let them cook, covered, until slightly charred and caramelized or in about 8 minutes.
  6. Then, melt your butter in the pan. Stir and add the garlic. sauté until fragrant in about 30 seconds
  7. Next, transfer sprouts to the prepared baking sheet in a single layer. Bake for 10 minutes, or until it is very soft and fork-tender.
  8. Now, remove from the oven and sprinkle your cheese. Then, please return it to the oven and broil until the cheese melts and becomes golden or in about 5 minutes.
  9. Lastly, adjust salt and pepper. Serve.

        Nutritional Facts

        Fat 26g; Carbohydrate 17g; Protein 18g; calories 365kcal.

2.    Oven-Baked Brussels Sprout with Garlic

cookingwithmima.com

This recipe is very quick to prepare and requires only a few ingredients and spices. It can be served all year round.

      Preparation Time: 15 minutes

      Cook Time: 20 minutes  

      Total Time: 35 minutes

       Serves: 6

       Ingredients

  • 1 teaspoon of paprika
  • 2 lbs of brussels sprouts
  • 1 teaspoon of black pepper
  • A teaspoon of onion powder
  • Avocado or olive oil spray
  • 1 teaspoon of garlic powder
  • A teaspoon of salt

Preparation

  1. First of all, wash, clean, and trim your brussels sprouts.
  2. Then, lightly grease with olive or avocado oil.
  3. Next, combine your ingredients in a small bowl and add the sprouts.
  4. Now, arrange your sprouts in a single layer and bake in a preheated 400-degree oven for about 20 minutes.
  5. Lastly, adjust the taste, add salt and pepper if needed, and Serve

        Nutritional Facts

        Fat 1g; Carbohydrate 16g; Protein 6g; calories 75kcal.

3.      Crispy Baked Brussels Sprouts with Pancetta and Lemon

baked brussels sprouts recipes
realsimple.com

This is one of the delicious baked brussels sprouts recipes, especially when lemon zest is generously dusted after baking to balance its richness.

      Preparation Time: 15 minutes

      Cook Time: 40 minutes  

      Total Time: 55 minutes

       Serves: 8

       Ingredients

  • ½ teaspoon of freshly ground black pepper
  • 6 tablespoons of olive oil
  • 1 teaspoon of lemon zest
  • 2 pounds of brussels sprouts
  • 4 ounces of pancetta
  • 2 teaspoons of kosher salt

Preparation

  1. Firstly, preheat your oven to 425°F with racks in upper and lower thirds.
  2. Then, wash and trim your Brussels sprouts and halve them lengthwise. Transfer Brussels sprouts and leaves into a large bowl.
  3. Next, place 2 rimmed baking sheets in the preheated oven on upper and lower racks. After about 5 minutes, let it heat.
  4. On the other hand, add oil, pancetta, salt, and pepper to Brussels sprouts in a bowl and toss to coat.
  5. Now, place hot baking sheets on a heatproof surface; divide Brussels sprouts mixture evenly between them. Place carefully as many Brussels sprouts cut sides down as possible.
  6. Then, return your baking sheets to the oven and bake for about 10 minutes. Meanwhile, rotating baking sheets from top to bottom. Bake until Brussels sprouts and leaves are deeply browned or in about 8 minutes.
  7. Next, remove brussels sprouts from the oven and sprinkle lemon zest over it. Serve.

        Nutritional Facts

        Fat 9g; Carbohydrate 10g; Protein 6g; calories 136kcal.

4.   Baked Brussels Sprouts with Mustard Dressing

cookinglight.com

Roasted brussels sprouts without bacon can be amazing. It is a quick dish.

      Preparation Time: 10 minutes

      Cook Time: 20 minutes  

      Total Time: 30 minutes

       Serves: 4

       Ingredients

  • 6 tablespoons of extra virgin olive oil
  • ¾ teaspoon black pepper
  • 2 pounds fresh brussels sprouts
  • ½ teaspoon plus
  • 3/8 teaspoon of kosher salt
  • 2 tablespoons of chopped fresh parsley
  • 1 tablespoon of grainy mustard

Preparation

  1. First, preheat the oven to 450 degrees C. Then, combine 2 tablespoons of oil, ½ teaspoon of black pepper, ½ teaspoon of salt in a large bowl.
  2. Next, transfer it to a large rimmed baking sheet lined with aluminum foil.
  3. Now, bake at 450 degrees F until golden or until it becomes tender when pierced with a knife. Stir once after 10 minutes.
  4. On the other hand, 1 tablespoon of parsley, mustard,1/4 teaspoon of pepper, 3/8 teaspoon salt.
  5. Then, add the remaining ¼ cup of oil, whisking constantly. Add your brussels sprouts to the dressing and toss.
  6. Lastly, transfer it to a platter and sprinkle the remaining 1 tablespoon of parsley.

        Nutritional Facts

        Fat 9g; Carbohydrate 10g; Protein 6g; calories 136kcal.

5.    Crispy Parmesan Brussels Sprouts

baked brussels eprouts recipes
skinnyms.com

This recipe uses the baking method for a healthy, yummy crunch. It is prepared with 4 ingredients and takes just 15 minutes to be ready.

      Preparation Time: 5 minutes

      Cook Time: 10 minutes  

      Total Time: 15 minutes

       Serves: 4

       Ingredients

  • ¼ cup of parmesan cheese
  • a teaspoon of kosher salt
  • 2 tablespoons of olive oil
  • 1 pound of brussels sprouts

Preparation

  1. First, preheat your oven to 400 degrees.
  2. Then, combine oil, salt, and brussels sprouts.
  3. Next, toss them together and spread them in a single layer on the baking sheet.
  4. Cook for about 15 minutes or until your brussels sprouts get crispy and brown.
  5. Lastly, sprinkle parmesan cheese over brussels sprout and serve

        Nutritional Facts

        Fat 9g; Carbohydrate 10g; Protein 6g; calories 136kcal.

6.    Baked Brussels Sprouts, Chicken, and Potatoes

baked brussels sprouts  recipes
myrecipes.com

a balanced meal with reduced-calorie and high nutrition. It is weight loss friendly.

      Preparation Time: 20 minutes

      Cook Time: 20 minutes  

      Total Time: 40 minutes

       Serves: 4

       Ingredients

  • 1 cup of medium diced onions
  • ¼ cup of quartered kalamata olives
  • 1 ½ teaspoon of oregano
  • 2 teaspoons of oregano
  • 2 teaspoons of Dijon mustard
  • ¼ teaspoon of garlic
  • 3 cups of red potatoes
  • 1/3 cup of vinaigrette dressing
  • 1 pound of boneless skinless chicken breast
  • 4 cups of trimmed brussels sprouts

Preparation

  1. First, preheat your oven to 400 degrees F
  2. Then, place chicken in the middle of a sheet pan in a single layer. Put brussels sprouts in a section of your pan, potatoes in another section, and onion in the remaining part.
  3. Next, combine mustard, garlic, vinaigrette, oregano, lemon juice, and salt in a bowl.
  4. Mix properly and drizzle it over your vegetables and chicken. Also, sprinkle pepper and salt over it and toss.
  5. Then, bake it for 20 minutes or until the chicken is properly cooked.
  6. Transfer your chicken into a plate and stir the vegetables.
  7. Lastly, roast your vegetables for 15 minutes until the outer leaves get crispy and your potatoes are tender. Transfer into a bowl and serve.

        Nutritional Facts

        Fat 10g; Carbohydrate 37g; Protein 32g; calories 361 kcal.

Baked brussels sprout recipes are inexpensive, festive, and delicious. They require few spices and do not take up to an hour to prepare. Adults and children can eat it. A wonderful way to add veggies to your meal.

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