Coconut-crusted bachelor brussel sprouts
Elevate your weeknight dinners with Coconut-Crusted Bachelor Brussels Sprouts! Simple, healthy, and delicious, this recipe boasts crispy brussels sprouts seasoned with salt and black pepper, and perfectly crusted with rich coconut oil. Ready in no time, it's the perfect side dish for your busy schedule.
- 12 Mar 2024
- Cook time 10 min
- Prep time 5 min
- 2 Servings
- 4 Ingredients
Coconut-crusted bachelor brussels sprouts are a delightful dish that seamlessly combines the earthy flavors of brussels sprouts with the tropical essence of coconut. This simple and quick recipe is perfect for solo cooks looking for a healthy and delicious meal with minimal effort and maximum taste.
Ingredients:
Instructions:
- Rinse the Brussels sprouts thoroughly under cold water to remove any dirt.
- Trim the stems and remove any yellow or damaged outer leaves.
- If the Brussels sprouts are large, cut them in half lengthwise. Smaller sprouts can be left whole.
- In a medium bowl, toss the Brussels sprouts with the salt and black pepper until they are evenly coated.
- In a large skillet, heat the coconut oil over medium heat. Allow it to melt completely, and make sure it's hot but not smoking.
- Place the Brussels sprouts in the skillet in a single layer, cut side down if you've halved them. This allows for maximum caramelization.
- Cook for about 7-10 minutes, occasionally shaking the skillet to ensure the Brussels sprouts cook evenly. You want them to develop a golden-brown crust but remain tender on the inside.
- If necessary, reduce the heat slightly to avoid burning.
- Once the Brussels sprouts are golden-brown and crispy on the outside, and tender inside, remove the skillet from heat.
- Serve the coconut-crusted Brussels sprouts immediately as a side dish or a snack.
Tips:
- Make sure the brussels sprouts are evenly coated with coconut oil to ensure uniform cooking.
- For a crispier texture, you can halve the brussels sprouts before cooking.
- To enhance the flavor, consider adding a dash of garlic powder or a sprinkle of shredded coconut.
With just a handful of ingredients and a simple preparation process, coconut-crusted bachelor brussels sprouts are a great addition to any meal. Enjoy the combination of flavors and the nutritious benefits of this quick and easy dish.
| Nutrition Facts | |
|---|---|
| Serving Size | 100 grams |
| Energy | |
| Calories 160kcal | 6% |
| Protein | |
| Protein 3.03g | 2% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 3.48g | 9% |
| Sugar 1.94g | 2% |
| Fat | |
| Fat 14g | 16% |
| Saturated 11g | 38% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 33ug | 4% |
| Choline 16mg | 3% |
| Vitamin B1 0.12mg | 10% |
| Vitamin B2 0.08mg | 6% |
| Vitamin B3 0.66mg | 4% |
| Vitamin B6 0.19mg | 11% |
| Vitamin B9 55ug | 13% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 77mg | 83% |
| Vitamin E 0.79mg | 5% |
| Vitamin K 160ug | 131% |
| Minerals | |
| Calcium, Ca 40mg | 3% |
| Copper, Cu 0.07mg | 0% |
| Iron, Fe 1.29mg | 12% |
| Magnesium, Mg 22mg | 5% |
| Phosphorus, P 60mg | 5% |
| Potassium, K 350mg | 10% |
| Selenium, Se 1.44ug | 3% |
| Sodium, Na 600mg | 40% |
| Zinc, Zn 0.38mg | 3% |
| Water | |
| Water 72g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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