“Fried” Brussels Sprouts

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"Fried" Brussels sprouts offer a delightful and healthful plant-based meal option, showcasing the versatility and nutritional benefits of this cruciferous vegetable. Enjoy them as a side dish or a main course for a satisfying and flavorful plant-based experience.


The History

Brussels sprouts belong to the cabbage family and are thought to have originated in ancient Rome. They were later cultivated in Belgium in the 16th century, which is reflected in their name.

Initially, Brussels sprouts gained popularity in Europe, and their cultivation spread to the United States in the 18th century.

Over time, Brussels sprouts have become a staple in various cuisines, appreciated for their unique flavor and versatility in cooking.


The Benefits of this Plant-Based Dish

Brussels sprouts are low in calories making them an excellent choice for those looking to manage their calorie intake while still enjoying a flavorful and satisfying dish. Brussels sprouts provide a modest amount of plant-based protein and are packed with essential nutrients, including vitamins C and K, fiber, and antioxidants. These make them a nutritious and valuable addition to a plant-based diet. The fiber content in Brussels sprouts promotes digestive health, helps with satiety, and contributes to overall well-being.

While olive oil is rich in monounsaturated fats, which have been associated with heart health. It adds a savory flavor and contributes to the overall satisfaction of the dish.


      “Fried” Brussels Sprouts

      Prep Time: 6 minutes
      Cook Time: 7 minutes
      Yield: 4 servings
      Category: Side Dish
      Cuisine: American


      • 1 lb (450 g) Brussels sprouts, ends removed and quartered
      • 2 Tablespoons (30 ml) of olive oil
      • Salt and pepper, to taste


                            1. Preheat the air fryer to 350°F (175°C).
                            2. Toss all of the ingredients in a large bowl until completely combined.
                            3. Place the Brussels sprouts in a single layer in the air fryer basket or tray. (If needed, cook the Brussels sprouts in several batches.)
                            4. Cook the Brussels sprouts for 7 minutes, stirring halfway through the cooking time, until tender. If the Brussels sprouts are not tender, cook for another 3 minutes or until tender to your liking. If desired, increase the temperature to 400°F (200°C) and continue to cook for an additional 3 minutes for crispy Brussels sprouts.
                            5. Carefully remove the Brussels sprouts from the air fryer and serve immediately.

                                                                                            Nutrition: (Estimated and based on per-serving amounts.)

                                                                                            • Calories: 108
                                                                                            • Fat: 7 g
                                                                                            • Total Carbs: 10 g
                                                                                            • Fiber: 4 g
                                                                                            • Sugar: 2 g
                                                                                            • Net Carbs: 6 g
                                                                                            • Protein: 3 g

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