Brussels sprouts with lemon and chilli breadcrumbs

Nutritional Benefits of Brussels Sprouts

Brussels sprouts are packed with essential vitamins and minerals that contribute to overall health and well-being. Here are some of the key nutritional benefits:

1. Rich in Vitamin C: Brussels sprouts are an excellent source of vitamin C, which is essential for boosting the immune system and promoting collagen production for healthy skin.
2. High in Fiber: These little green gems are loaded with fiber, supporting digestion and aiding in weight management.
3. Packed with Antioxidants: Brussels sprouts contain antioxidants like vitamin A and vitamin E, which help protect the body against free radicals and reduce the risk of chronic diseases.
4. Good Source of Folate: Folate is crucial for pregnant women as it aids in the development of the baby's neural tube. Brussels sprouts provide a healthy dose of folate.
5. Contains Iron: Iron is essential for the production of red blood cells and carrying oxygen throughout the body. Brussels sprouts are a great plant-based source of iron.
6. Provides Vitamin K: Vitamin K is important for blood clotting and bone health. Brussels sprouts are rich in vitamin K, helping to maintain strong bones.

Ingredients

1. 1 pound Brussels sprouts
2. 2 tablespoons olive oil
3. 2 cloves garlic, minced
4. 1 lemon, zested and juiced
5. 1/4 cup breadcrumbs
6. 1/2 teaspoon chili flakes
7. Salt and pepper to taste

Processing Steps

1. Preheat the oven: Preheat your oven to 425°F (220°C).
2. Prepare the Brussels sprouts: Trim the ends of the Brussels sprouts and cut them in half.
3. Toss with olive oil: In a bowl, toss the Brussels sprouts with olive oil, minced garlic, lemon zest, salt, and pepper.
4. Roast in the oven: Spread the Brussels sprouts on a baking sheet and roast for 20-25 minutes, or until they are tender and lightly browned.
5. Make the breadcrumbs: In a small pan, heat the breadcrumbs with chili flakes and a pinch of salt until they are crispy and golden.
6. Serve: Sprinkle the roasted Brussels sprouts with the lemon juice and top with the chili breadcrumbs before serving.

Tips and Recommendations

Here are some tips and recommendations to enhance your Brussels sprouts with lemon and chili breadcrumbs:

• Vary the seasoning: Experiment with different spices and herbs to add exciting flavors to your dish. Try adding cumin, paprika, or rosemary.
• Try grilling: Instead of roasting, you can also grill the Brussels sprouts for a smoky and charred flavor.
• Pair with protein: Serve the Brussels sprouts as a side dish to complement your favorite protein, such as grilled chicken or roasted salmon.
• Double the recipe: If you're feeding a crowd or want leftovers, simply double the ingredients to make a larger batch.
• Get creative with toppings: Besides chili breadcrumbs, you can experiment with other toppings like grated Parmesan cheese, chopped nuts, or dried cranberries.

Shopping List

1. 1 pound Brussels sprouts
2. 2 tablespoons olive oil
3. 2 cloves garlic
4. 1 lemon
5. 1/4 cup breadcrumbs
6. 1/2 teaspoon chili flakes
7. Salt
8. Pepper

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