Charred Roasted Brussels Sprouts
Inspired by techniques from America's Test Kitchen and Food Network Kitchen.
Halved sprouts steam-roasted under foil, then uncovered to char hard on their cut sides in a very hot oven.
Based on the listed ingredients, none of the 14 major EU allergens. Always check product labels.
Method
- 1
Coat the sprouts. Heat the oven to 240 °C (220 °C fan) with a shelf in the upper-middle. Toss the sprouts with the oil, water, salt and pepper in the bowl until glossy, then spread them on the tray cut side down. Flat faces against the hot metal are what give the deep browning.
- 2
Steam under foil. Cover the tray tightly with foil and roast for 10 min. The spoonful of water turns to steam under the foil and cooks the sprouts right through before the outsides have a chance to burn.
- 3
Uncover and char. Remove the foil and roast for 10-12 min more, until a knife slides easily into the thickest sprout and the cut sides are dark brown. Taste for salt and serve hot.
Storage
Refrigerate covered up to 3 days. Reheat on a tray in a hot oven for 5-8 min until piping hot (74 °C); the microwave softens them. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of protein: 4.3 g protein per 100 kcal, about 17% of energy (needs ≥ 12%)
- Low saturated fat: 0.8 g saturated fat per 100 g, 6.9% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 3.1 g sugars per 100 g (limit ≤ 5 g)
- High fibre: 4.9 g fibre per 100 kcal (needs ≥ 3 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 120 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large mixing bowl
- large rimmed baking tray
- foil
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 131 kcal |
| Protein | 5.6 g |
| Carbohydrate | 15 g |
| of which sugars | 3.7 g |
| of which free sugars | 0 g |
| Fat | 7.2 g |
| of which saturates | 1 g |
| Fibre | 6.4 g |
| Salt | 0.83 g |
Protein per 100 kcal
4.3 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
