I’m constantly searching for ways to make healthy and tasty food since I believe they go hand in hand. I recently tried Jamie Oliver Brussel Sprouts, and everyone at home just loved them.
Honestly, I’m not a huge fan of Brussels Sprouts myself, but given their impressive health benefits, it’s hard to ignore them, and this recipe changed my mind. If you’re also looking for a healthy recipe that is also delicious, then this Brussels Sprouts recipe is going to be a game changer.
It is incredibly simple to make, requiring just a handful of ingredients to transform regular Brussels Sprouts into something truly interesting. This delicious dish will be ready in under 30 minutes.
The recipe is quite simple, calling for usual steps like cutting the sprouts into halves, seasoning them well, and roasting them in the oven. They are then topped with some parmesan cheese and roasted again until they turn crisp. Sounds easy, right?
So, let’s dive into this simple recipe that adds a delightful twist of cheesiness, transforming Brussels Sprouts from a mundane vegetable into a dish with fun flavors and textures. Mark my words; you will be amazed at the results!
Equipment Required
- Sharp Knife: I use a sharp knife to trim and cut the Brussels sprouts.
- Baking Tray: I use a baking tray to roast the sprouts, but you can use any oven-safe dish.
- An Oven: This recipe calls for an oven to roast the sprouts. However, you can use any non-stick frying pan to roast them.
Jamie Oliver Brussel Sprouts Ingredients and Substitutions
Note: The ingredients used in this recipe will help you make four servings as a side. If you wish to serve more, you can easily increase the quantity of ingredients given below.
- 1 kg Brussels Sprouts: I also tried this recipe using broccoli, which tasted delicious. However, you can also use cauliflower.
- 2 Tablespoons Extra Virgin Olive Oil: You can also roast the sprouts with olive or canola oil.
- 1 Lemon: Lemon extract, lemon juice, or vinegar can be substituted for lemon in this recipe.
- 1 Teaspoon Chili Flakes: While I use red pepper flakes, you can also use ground cayenne for a hint of spice in this recipe.
- 4 Tablespoons Freshly Grated Parmesan: I generally substitute vegetarian hard cheese for parmesan in this recipe.
- 1 Teaspoon Salt and Black Pepper
Preparation And Cooking Time
| Preparation Time | Cooking Time | Total Time |
|---|---|---|
| 5 Minutes | 15 Minutes | 20 Minutes |
How To Make Jamie Oliver Brussel Sprouts At Home
Step 1
Trim the Brussels Sprouts, cut them into halves, and place them on a greased baking tray. Add oil and grate the lemon zest over the Brussels sprouts, seasoning them with chili flakes, a pinch of salt, and black pepper. Mix them using your hands. As such, the seasoning is coated nicely over the brussels sprouts.
Step 2
Roast them in a preheated oven at 220ºC/gas 7 for 15 minutes until the sprouts are caramelized. Then pull the tray out, spread the grated parmesan cheese over the caramelized sprouts, and roast for another 15 minutes until the cheese is crisp and turns golden brown and the sprouts are tender.
Step 3
Serve and enjoy!
Expert Tips That I Recommend
- When choosing Brussels sprouts, I always select the fresh ones that are firm and have a nice green color for a better texture and flavor. I avoid the ones that are yellowish or have blemishes.
- I soak the Brussels sprouts in salt water for 15 minutes before cooking, as this helps tenderize the dense sprouts.
- I also ensure that the oven temperature is set right and that it is hot enough for my sprouts to be cooked to perfection.
- While spreading the sprouts in the baking tray, I space them evenly without overcrowding the tray. It ensures that they are cooked nicely and crispy.
FAQs About Jamie Oliver Brussel Sprouts
Nutritional Information Per Serving
Brussels Sprouts are a nutritious vegetable with a high amount of fiber and vitamins. They are also a healthy dish to enjoy.
Since the calorie content is quite low, people following a balanced diet can have them on an everyday basis. You can have a look at the full nutritional profile of this recipe in the table given below to get a deeper idea:
| Calories | 149 kcal |
| Fat | 8.7 g |
| Saturates | 3.6 g |
| Sugar | 4 g |
| Protein | 9.7 g |
| Carbs | 5.3 g |
Another thing to note about this recipe is that it suits people following a keto-friendly and gluten-free diet. Hence, people following those diets can consume them without any hesitation.
People following vegan, vegetarian, and dairy-free diets can also have this, but they need to make certain modifications first.
Recipe Variations For Different Diets
- Vegan Diet: The parmesan cheese in this recipe contains animal rennet, which does not make this dish vegan-friendly. Therefore, I use vegan parmesan cheese to make this recipe suitable for a vegan diet.
- Dairy-Free Diet: Parmesan cheese is not dairy-free, so this recipe is not suitable for people following a dairy-free diet. However, they can substitute it for vegan parmesan or any plant-based cheese to enjoy this recipe.
- Sodium-Free Diet: People following a sodium-free diet can substitute nu-salt, which has no sodium, for regular salt in this dish to make it suitable for their diet.
Storing And Reheating This Recipe
Storing
- Countertop: Once cooked, I leave my Brussels sprouts out and about for only 2 hours. After this, I put them in the fridge to store them further.
- Refrigerator: I store the leftovers from this recipe in an airtight container and place them in the refrigerator. This way, it can last for 4 to 5 days in the fridge. But consuming them within 2 days is best for enjoying the optimal quality of the dish.
- Freezer: When I want to store the sprouts longer, I prefer freezing them. Once they are completely cooled, I store them in freezer bags or an airtight container. This way, they can last for about 12 months when frozen.
Reheating
- Oven: I spread the Brussels sprouts on the baking sheet without overcrowding them and then reheated them in the oven at 350°F for 10 to 15 minutes until they were warm and crispy.
- Toaster Oven: I keep the Brussels sprouts on the lower rack while reheating in the toaster oven. I then reheat them at 400°F for 10 to 15 minutes until they are warm and crispy.
- Stovetop: I use a large skillet while reheating this dish on the stove. It takes about 4 to 5 minutes over low-medium heat for the sprouts to warm through and become crispy.
Note: Avoid using the microwave to reheat the sprouts. The presence of steam will make them soggy instead of crispy.
What To Serve With This Recipe
This Jamie Oliver brussel sprouts recipe can be paired with many proteins and side dishes. I love having them with bacon, Chicken Soup, or Grilled Steak.
However, you can also pair them with Roasted Turkey, Grilled Fish, oven-baked chicken, Baked Potatoes, etc. They can also be enjoyed on their own as they are a complete dish in themselves.
Printable Version
Jamie Oliver Brussel Sprouts Recipe
Ingredients
- 1 kg Brussels Sprouts
- 2 Tablespoons Extra Virgin Olive Oil
- 1 Lemon
- 1 Teaspoon Chili Flakes
- 4 Tablespoons Freshly Grated Parmesan
- 1 Teaspoon Salt and Black Pepper
Equipment
- Sharp Knife
- Baking Tray
- An Oven
Instructions
- Trim the Brussels Sprouts, cut them into halves, and place them on a greased baking tray. Add oil and grate the lemon zest over the Brussels sprouts, seasoning them with chili flakes, a pinch of salt, and black pepper. Mix them using your hands. As such, the seasoning is coated nicely over the brussels sprouts.
- Roast them in a preheated oven at 220ºC/gas 7 for 10 minutes until the sprouts are caramelized. Then pull the tray out, spread the grated parmesan cheese over the caramelized sprouts, and roast for another 15 minutes until the cheese is crisp and turns golden brown and the sprouts are tender.
- Serve and enjoy!
Video
Notes
- When choosing Brussels sprouts, I always select the fresh ones that are firm and have a nice green color for a better texture and flavor. I avoid the ones that are yellowish or have blemishes.
- I soak the Brussels sprouts in salt water for 15 minutes before cooking, as this helps tenderize the dense sprouts.
- I also ensure that the oven temperature is set right and that it is hot enough for my sprouts to be cooked to perfection.
- While spreading the sprouts in the baking tray, I space them evenly without overcrowding the tray. It ensures that they are cooked nicely and crispy.
Nutrition
Did You Make This Recipe ?Tag @thefoodxp on Instagram and Hashtag it #thefoodxp!More Jamie Oliver Recipes That You Can Try
Conclusion
I love how Jamie Oliver has turned a boring vegetable like Brussels sprouts into a delicious dish with an interesting twist. The caramelization of Brussels Sprouts, when roasted in the oven and topped with cheese makes it a delectable treat to be relished. .
All you need to do is follow the recipe to achieve delicious parmesan Brussel Sprouts on your plate. Once you have completed the recipe, please feel free to write and share your thoughts with us on this dish in the comment section below.
Let’s Connect
Follow Us On Our Social Media Platforms
You can subscribe to TheFoodXP to get weekly recipes in your inbox.
If you make this recipe, let us know! Leave a comment, rate it, and tag us in your photos on social media. We would love to share your pictures.
