Don’t care for Brussels sprouts? Bitter you say? Then you haven’t tried these crispy treats. Surprise yourself, your family and friends with these tasty veggie chips.
Oven-roasting Brussels sprouts brings out their sweetness and reduces the bitter taste many people don’t like about the buds.
For a green vegetable, Brussels sprouts are high in fiber and protein, and are an excellent source of vitamins C and K, with one cup meeting your daily requirements. Sprouts are also rich in valuable nutrients including folate, manganese, vitamin B6, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids.
Eating more plant foods like Brussels sprouts decreases the risk of obesity, diabetes, and heart disease, while promoting a healthy complexion, increased energy, and overall lower weight.
Use this recipe to make kale chips too. Whether using Brussels sprouts or kale, this low calorie, low-fat slightly salty snack comes with zero cholesterol and will favor anyone’s diet restrictions, including paleo, gluten-free or vegan.
Preparation time: 20 to 30 minutes
Cooking time: 10 minutes
Total time: 30 to 40 minutes
INGREDIENTS
- 1 lb. brussels sprouts (about 24), rinsed and dried (a bunch of kale with stems removed can be used as well)
- 1 tablespoon extra virgin olive oil
- ½ teaspoon sea salt or kosher salt
- 1-2 tablespoons fresh rosemary, finely chopped
- 1 garlic clove, minced
INSTRUCTIONS
- Preheat oven to 450°F.
- Cut off the bottom of the sprout stems to release the leaves. Remove any yellow or wilted leaves. Peel off the green leaves and place in a large bowl.
- Continue to trim the stem as needed and peel off the leaves until the heart of the sprout is left. Save the hearts to roast separately.
- Sprinkle sprout leaves with olive oil, salt, rosemary and garlic. Massage the leaves with your fingers to evenly coat them with the olive oil, salt, rosemary and garlic. (Also massage oil into leaves if using kale.)
- Lightly coat baking sheet with cooking spray then spread sprout leaves in a single layer on the sheet. Sprinkle any garlic or rosemary left in the bowl over the sprouts.
- Roast in middle rack of oven for about 7 to 10 minutes until the edges of the leaves are browned and crisp. Some leaves may be more browned or green than others and that’s O.K. Serve hot immediately.
Suggestion: Sprinkle Brussels sprouts hearts with some olive oil, salt and rosemary and roast for 20 minutes at 400°F, or until tender, and serve along with the chips or make as a side dish for dinner later. Roasted leaves and hearts can also be tossed in a salad.
Makes 4 servings, about ¾ cup each. Adapted from Cupcakes and Cashmere.
Nutritional Information
Per ¾-cup serving: 77 calories; 3.5g total fat (0.5g saturated, 0.5g polyunsaturated, 2.5g monounsaturated); 306mg sodium; 0.0mg cholesterol; 8.3g carbohydrate; 3.1g fiber; 2.0g sugars; 3.1g protein; 5.9mg potassium.