Parmesan Roasted Brussels Sprouts With Smoked Paprika by Robin Miller in Robin's Healthy Take, September 17, 2012
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You must admit, Brussels sprouts are cute. They resemble baby cabbages and their flavor is reminiscent of their popular cousin, broccoli. But they’re often snubbed. Why? My guess is, Brussels sprout-haters have, at some point, eaten them when they weren’t cooked correctly. Brussels sprouts taste horrible when they’re over-cooked. When cooked properly, the sprouts are bright green, fork-tender and wonderful. Especially the way I make them, roasted with Parmesan cheese and smoked paprika. Read on…
Nutritionally speaking, Brussels sprouts are loaded with fiber, vitamins A, C, K, and B-6, folate, potassium and manganese, and they’re a good source of thiamin, riboflavin, iron, magnesium, phosphorus and copper. They’re also crammed with antioxidants, making them an excellent defender against cancer, vitamin A deficiency, bone loss, anemia and cardiovascular disease. Like ‘em now?
I’ve got an excellent and easy way to prepare them; something for the WHOLE family. First, I use frozen/thawed sprouts so there’s NO prep of the raw veggie. Then, I coat them with a blend of panko bread crumbs, parmesan cheese and smoked paprika – I use the trio for crunch, tang and subtle smokiness. Next, they’re baked, so you can pop them in the oven and go about your day. Side dish, appetizer, snack – you make the call – and I promise it’s a call you’ll redial again and again.
Parmesan Roasted Brussels Sprouts With Smoked Paprika
14-ounce package frozen Brussels sprouts, thawed
2 tablespoons all-purpose flour
2 egg whites
1/4 cup grated Parmesan cheese
1/4 cup panko bread crumbs
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Preheat oven to 375 degrees. Coat a large baking sheet with cooking spray.
Place Brussels sprouts in a freezer bag, add flour, seal bag and shake to coat.
In a separate freezer bag, combine parmesan cheese, panko, smoked paprika, salt and pepper. Set aside.
Place egg whites in a shallow dish, add flour-coated sprouts and turn to coat. Transfer sprouts to bag with the parmesan mixture, seal bag and shake to coat. Transfer sprouts to prepared pan and bake 15-18 minutes, until golden brown and tender.
Nutrition Info Per Serving (serving size: about 6 sprouts)
Total Fat: 2 grams
Saturated Fat: Total Carbohydrate: 14 grams
Sugars: Protein: 8 grams
Sodium: 244 milligrams
Cholesterol: 4 milligrams
Fiber: 4 grams