Make: Roasted Brussels Sprouts and Sweet Potatoes
I’m pretty sure I didn’t eat a Brussels sprout until I was 25 years old. It’s sad, really—all those wasted years. If you’re still a hater, I strongly encourage you to give them another go; my guess is you haven’t eaten them the right way yet.
Roasty toasty is my preferred method. See the golden brown in the picture above? That’s caramelization; it changes the flavor and consistency entirely. These sprouts are salty with just a hint of caramelized sweetness—crunchy on the outside with a perfectly tender interior. Paired with the sweet potatoes, the sweet/salty combination rounds out nicely. All you need is a little olive oil, salt and pepper to let the goodness shine through.
Okay, so I’ve won you over on the Brussels sprouts front. But what about roasting? How exactly do you roast something? Roasting is a dry-heat method that requires a high-heat oven. That’s it! All you have to do is coat the veggies in olive oil and let the hot oven do the rest. If you don’t have one already, this might be a good opportunity to invest in an olive oil spritzer. These little guys allow you to evenly coat food for pan frying or roasting while keeping the overall oil amount low.
As the fall chill is finally setting in, a large helping of warm, savory veggies is exactly what I like to dig into. Serve this dish with grilled chicken, pork or fish and you’ve got a totally easy, comforting and seasonal dinner. And with the holidays just around the corner (yes, I said it), this would be a fabulous addition to the Thanksgiving table. Huge amounts of health benefits coupled with low calories and fat leaves just the right amount of space for a pumpkin chocolate chip biscotti. Am I right?
Roasted Brussels Sprouts and Sweet Potatoes
Serves four to six as side dish
3 medium to large sweet potatoes, chopped into 1 to 2 inch pieces
1 pound Brussels sprouts, trimmed and halved *
1/4 cup plus 1 tbsp. extra virgin olive oil
Kosher salt, to taste
Black pepper, to taste
1/4 cup dried cranberries or cherries
*To prepare sprouts, give them a quick rinse. Next, chop off the nubby end, about 1/2 inch. Slice in half vertically, and they’re ready to go!
1. Preheat oven to 425 degrees.
2. Place sweet potatoes on a parchment lined (or well greased) baking sheet. Drizzle with two tbsp. olive oil or spray olive oil until potatoes are evenly coated.
3. Sprinkle kosher salt and pepper (at least 1/2 tsp. salt, 1/4 tsp. pepper or more).
4. Place in preheated oven for 15 minutes before adding sprouts.
5. To prepare sprouts, evenly spread about 1 tbsp. olive oil on parchment lined baking sheet. Sprinkle olive oil with at least 1/2 tsp. kosher salt, or more to taste. Place sprouts on sheet, cut side down. Drizzle another 1 tbsp. olive oil over the backs, and sprinkle with a bit more salt and pepper if desired.
6. Place in oven when the timer goes off (15 minutes after potatoes went in). Reset oven timer for 25 minutes.
7. Place dried cranberries/cherries in a mixing bowl with remaining 1 tbsp. olive oil.
8. Cook until timer goes off or potatoes are soft and golden brown and sprouts are turning golden. Remove and place vegetables in the mixing bowl. Let sit for about five minutes, then stir to combine.
9. Taste and add salt and pepper as needed. Serve warm.
Per serving: 194 calories, 12 grams fat (1.7 saturated, 1.8 polyunsaturated, 8.4 monounsaturated), 435 milligrams sodium, 496 milligrams potassium, 21.3 grams carbs, 4.7 grams dietary fiber, 6.8 grams sugar, 3.5 grams protein.
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Who Doesn’t Like Brussels Sprouts?
Becca Boyd is a wife and new mom who teaches culinary courses to students at Radnor High School. She creates healthy and delicious recipes in her West Chester kitchen and blogs about them on her website, Home Beccanomics.