Sauteed Brussels Sprouts Recipe (2024)

FAQs

Are brussel sprouts better roasted or sauteed? ›

If they're cut in half, roast them with the cut side down to make the most out of their sweet roasted flavor. Sauteing, another dry heat method, is great for Brussels sprouts too. If you do opt for steaming, just be sure not to overcook the veggies—five to seven minutes should do it.

Parboiling Brussels sprouts before frying is a good technique to ensure they cook evenly and become tender on the inside while allowing for a crispy exterior when fried. It's not always necessary but we think it works here to create a soft middle and crisp exterior in the pan.

Rich in protective antioxidants

A study looking at the effect of eating 300 grams of cooked brussels sprouts each day showed as much as a 28 per cent reduction in oxidative damage.

Heat some oil in a large frying pan over a medium heat. Put halved sprouts in, cut-side down, leave to sizzle for 5-10 mins, lifting them up every few mins to see how brown they are, then dot with butter, turn them over and cook for about 10 mins more until they are tinged dark brown all over.

In the late 1990s scientists identified specific chemicals, called glucosinolates, that made Brussels sprouts taste bitter. Plant breeders started growing old seeds, previously discarded for producing paltry harvests, to identify tastier versions with lower levels of these compounds.

In a pot with 1 inch of water and a lid, a steamer, or a microwave, steam sprouts for 5 – 8 minutes, or until bright green. In a medium pan, melt coconut oil over medium heat. Add Brussels sprouts, salt and cook, stirring occasionally, for 5 – 10 minutes, or until outsides are a deep, rich brown.

It turns out that giving Brussels sprouts a good soak can help them to cook evenly throughout. Not only will the sprouts have a better texture after being soaked, but you won't have to choose between burning the outside and undercooking the inside.

Bring a large pot of water to a boil and fill a large bowl with ice water. Blanch small Brussels sprouts for 3 minutes, medium for 4 minutes, and large for 5 minutes. Plunge the blanched sprouts in the ice water to stop the cooking process then move them to a clean towel and pat dry.

To boil, put into a pan with some salt, cover with boiling water, bring back to the boil and cook, covered, for 5-10 mins. They take 5-10 mins to steam. A sharp knife should easily go through the base then they are done, but with a little resistance. They should still feel firm to the touch.

Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. Crunchy veggies like Brussels sprouts may also help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease, and diabetes.

What is the healthiest way to eat Brussels sprouts? ›

Roasting Brussels sprouts caramelizes their natural sugar and mellows out bitter notes, providing rich flavor and a crispier texture. Brussels sprouts are a good source of fiber and vitamins C and K, notes the Harvard T.H. Chan School of Public Health.

Sprouts on the stalk will stay fresher longer than sprouts that have been picked off and sold loose. Plan on about 1/2 pound (8 ounces) of raw brussels sprouts per person.

You know your sprouts are ready to eat when they are 1/2 – 2” (1.30 – 5 cm) long and the hulls/seed covers have dropped.

They should yield when you pierce them with a sharp knife, but still retain some 'bite'. They should also remain vibrantly green: if they've lost their colour, they're probably overcooked. You can also parboil them for a few minutes, then roast them in oil in a hot oven for a further 15 minutes.

Roasting Brussels sprouts caramelizes their natural sugar and mellows out bitter notes, providing rich flavor and a crispier texture. Brussels sprouts are a good source of fiber and vitamins C and K, notes the Harvard T.H. Chan School of Public Health.

Why Are My Brussel Sprouts Not Crispy? Spread them out into a single layer on a rimmed baking sheet to avoid overcrowding. If they're too close together, they'll steam instead of roast which stops the crisping process.

Roasted Brussels sprouts are a revelation!

The best roasted Brussels sprouts are crisp and golden on the outside, and tender on the inside. They're full of irresistible caramelized flavor, which is both sweet and nutty. I love to eat them straight off the pan.

When Brussels sprouts are cooked, they may undergo some nutrient changes. Levels of the antioxidant vitamins E and K increase during cooking, but levels of some water-soluble nutrients, such as vitamin C, decrease.