Active Time:20 minsTotal Time:45 minsServings:4Jump to Nutrition Facts
Active Time:20 minsTotal Time:45 minsServings:4
Active Time:20 mins
Active Time:
20 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipeTheseCrispy Smashed Brussels Sproutsare the best of both worlds—crunchy and caramelized on the outside while the inside is tender and melts in your mouth. “Smashing” the fiber- and antioxidant-rich Brussels sprouts means the everything bagel seasoning and Parmesan cheese sneaks into every little crevice, providing an earthy saltiness in every bite. A squeeze of lemon juice at the end brings a bright citrusy pop that complements the other flavors. Keep reading for our expert tips, including why you should parboil the Brussels before smashing them.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!The first step is to parboil the Brussels sprouts in lightly salted water until they are just tender. Parboiling helps soften the Brussels sprouts enough to smash them. It’s important to not overcook them during this step because they will continue to roast in the oven.Plunging the Brussels sprouts in an ice bath will stop the cooking process and preserve their color. To make an ice bath, simply fill a large bowl with ice water. After parboiling the Brussels sprouts, drain and plunge them into the ice bath, then pat dry. You want to dry off as much water as possible so that the Brussels sprouts crisp up in the oven.Nutrition NotesResembling little cabbages,Brussels sproutsare loaded with good-for-your-gut fiber, which will feed your beneficial bacteria and help prevent constipation. If you regularly eat food like Brussels sprouts and othercruciferous veggies, you might reduce your risk of cancer.While you’ll get only a small amount ofParmesan cheeseper serving, it’s worth noting that if you’re following a vegetarian eating pattern, you’ll want to use a Parmesan cheese that’s made with vegetarian rennet instead of animal rennet.
Jump to recipe
TheseCrispy Smashed Brussels Sproutsare the best of both worlds—crunchy and caramelized on the outside while the inside is tender and melts in your mouth. “Smashing” the fiber- and antioxidant-rich Brussels sprouts means the everything bagel seasoning and Parmesan cheese sneaks into every little crevice, providing an earthy saltiness in every bite. A squeeze of lemon juice at the end brings a bright citrusy pop that complements the other flavors. Keep reading for our expert tips, including why you should parboil the Brussels before smashing them.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!The first step is to parboil the Brussels sprouts in lightly salted water until they are just tender. Parboiling helps soften the Brussels sprouts enough to smash them. It’s important to not overcook them during this step because they will continue to roast in the oven.Plunging the Brussels sprouts in an ice bath will stop the cooking process and preserve their color. To make an ice bath, simply fill a large bowl with ice water. After parboiling the Brussels sprouts, drain and plunge them into the ice bath, then pat dry. You want to dry off as much water as possible so that the Brussels sprouts crisp up in the oven.Nutrition NotesResembling little cabbages,Brussels sproutsare loaded with good-for-your-gut fiber, which will feed your beneficial bacteria and help prevent constipation. If you regularly eat food like Brussels sprouts and othercruciferous veggies, you might reduce your risk of cancer.While you’ll get only a small amount ofParmesan cheeseper serving, it’s worth noting that if you’re following a vegetarian eating pattern, you’ll want to use a Parmesan cheese that’s made with vegetarian rennet instead of animal rennet.
TheseCrispy Smashed Brussels Sproutsare the best of both worlds—crunchy and caramelized on the outside while the inside is tender and melts in your mouth. “Smashing” the fiber- and antioxidant-rich Brussels sprouts means the everything bagel seasoning and Parmesan cheese sneaks into every little crevice, providing an earthy saltiness in every bite. A squeeze of lemon juice at the end brings a bright citrusy pop that complements the other flavors. Keep reading for our expert tips, including why you should parboil the Brussels before smashing them.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients1 ½poundsmedium to large Brussels sprouts, trimmed (16-18)2tablespoonsextra-virgin olive oil2tablespoonsgrated Parmesan cheese2teaspoonseverything bagel seasoningZest from 1 large lemon
Cook Mode(Keep screen awake)
Ingredients
1 ½poundsmedium to large Brussels sprouts, trimmed (16-18)
2tablespoonsextra-virgin olive oil
2tablespoonsgrated Parmesan cheese
2teaspoonseverything bagel seasoning
Zest from 1 large lemon
DirectionsPreheat oven to 425°F. Fill a large bowl with ice water.Bring a large saucepan of lightly salted water to a boil. Add Brussels sprouts, reduce heat to maintain a lively simmer and cook until just tender when pierced with a skewer, 8 to 10 minutes.Drain the sprouts and plunge them into the ice bath. Let stand until cool enough to handle.Transfer the sprouts to a clean dish towel and pat dry.Spread the sprouts on a large rimmed baking sheet. Drizzle with oil; toss to coat.Space the sprouts evenly on the pan, then flatten them with the bottom of a Mason jar or sturdy glass.Roast for 10 minutes. Gently flip the flattened sprouts and sprinkle with Parmesan, everything bagel seasoning and lemon zest.Return to the oven and bake until the cheese has melted, about 5 minutes more.Jacob FoxEquipmentLarge saucepan, large rimmed baking sheet, Mason jar or sturdy glassFrequently Asked QuestionsSmashed Brussels sprouts use the same cooking method assmashed potatoes,smashed sweet potatoesand evensmashed beets. With this method, vegetables are first parcooked, then smashed and roasted until crispy.Everything bagel seasoningis a blend of black and white sesame seeds, dried minced garlic and onion, sea salt flakes and poppy seeds. This seasoning, along with the Parmesan cheese, gives the Brussels sprouts a boost of flavor and a crunchy texture.EatingWell.com, February 2021
Directions
Preheat oven to 425°F. Fill a large bowl with ice water.Bring a large saucepan of lightly salted water to a boil. Add Brussels sprouts, reduce heat to maintain a lively simmer and cook until just tender when pierced with a skewer, 8 to 10 minutes.Drain the sprouts and plunge them into the ice bath. Let stand until cool enough to handle.Transfer the sprouts to a clean dish towel and pat dry.Spread the sprouts on a large rimmed baking sheet. Drizzle with oil; toss to coat.Space the sprouts evenly on the pan, then flatten them with the bottom of a Mason jar or sturdy glass.Roast for 10 minutes. Gently flip the flattened sprouts and sprinkle with Parmesan, everything bagel seasoning and lemon zest.Return to the oven and bake until the cheese has melted, about 5 minutes more.Jacob FoxEquipmentLarge saucepan, large rimmed baking sheet, Mason jar or sturdy glassFrequently Asked QuestionsSmashed Brussels sprouts use the same cooking method assmashed potatoes,smashed sweet potatoesand evensmashed beets. With this method, vegetables are first parcooked, then smashed and roasted until crispy.Everything bagel seasoningis a blend of black and white sesame seeds, dried minced garlic and onion, sea salt flakes and poppy seeds. This seasoning, along with the Parmesan cheese, gives the Brussels sprouts a boost of flavor and a crunchy texture.
Preheat oven to 425°F. Fill a large bowl with ice water.
Bring a large saucepan of lightly salted water to a boil. Add Brussels sprouts, reduce heat to maintain a lively simmer and cook until just tender when pierced with a skewer, 8 to 10 minutes.
Drain the sprouts and plunge them into the ice bath. Let stand until cool enough to handle.
Transfer the sprouts to a clean dish towel and pat dry.
Spread the sprouts on a large rimmed baking sheet. Drizzle with oil; toss to coat.
Space the sprouts evenly on the pan, then flatten them with the bottom of a Mason jar or sturdy glass.
Roast for 10 minutes. Gently flip the flattened sprouts and sprinkle with Parmesan, everything bagel seasoning and lemon zest.
Return to the oven and bake until the cheese has melted, about 5 minutes more.
Jacob Fox
Equipment
Large saucepan, large rimmed baking sheet, Mason jar or sturdy glass
Frequently Asked QuestionsSmashed Brussels sprouts use the same cooking method assmashed potatoes,smashed sweet potatoesand evensmashed beets. With this method, vegetables are first parcooked, then smashed and roasted until crispy.Everything bagel seasoningis a blend of black and white sesame seeds, dried minced garlic and onion, sea salt flakes and poppy seeds. This seasoning, along with the Parmesan cheese, gives the Brussels sprouts a boost of flavor and a crunchy texture.
Frequently Asked Questions
Smashed Brussels sprouts use the same cooking method assmashed potatoes,smashed sweet potatoesand evensmashed beets. With this method, vegetables are first parcooked, then smashed and roasted until crispy.
Everything bagel seasoningis a blend of black and white sesame seeds, dried minced garlic and onion, sea salt flakes and poppy seeds. This seasoning, along with the Parmesan cheese, gives the Brussels sprouts a boost of flavor and a crunchy texture.
EatingWell.com, February 2021
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Nutrition Facts(per serving)154Calories8gFat16gCarbs7gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.,
Jan Valdez,
andLinda Frahm
Linda Frahm
