Coconut brussel sprouts

Elevate your weeknight dinners with Coconut 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.

  • 21 Apr 2025
  • Cook time 10 min
  • Prep time 5 min
  • 2 Servings
  • 4 Ingredients

Coconut brussel sprouts

Coconut 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:

2 cups brussels sprouts
180g
1/2 tsp salt
3g
1/2 tsp black pepper
1.05g
2 tbsp coconut oil
27g

Instructions:

1. Prep the Brussels Sprouts:
- 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.
2. Seasoning:
- In a medium bowl, toss the Brussels sprouts with the salt and black pepper until they are evenly coated.
3. Heating the Oil:
- 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.
4. Cooking:
- 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.
5. Final Touch:
- Once the Brussels sprouts are golden-brown and crispy on the outside, and tender inside, remove the skillet from heat.
6. Serving:
- Serve the coconut 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 Size100 grams
Energy
Calories 160kcal8%
Protein
Protein 3.03g2%
Carbohydrates
Carbohydrates 8g2%
Fiber 3.48g9%
Sugar 1.94g2%
Fat
Fat 14g16%
Saturated 11g38%
Cholesterol 0.00mg-
Vitamins
Vitamin A 33ug4%
Choline 16mg3%
Vitamin B1 0.12mg10%
Vitamin B2 0.08mg6%
Vitamin B3 0.66mg4%
Vitamin B6 0.19mg11%
Vitamin B9 55ug13%
Vitamin B12 0.00ug0%
Vitamin C 77mg83%
Vitamin E 0.79mg5%
Vitamin K 160ug131%
Minerals
Calcium, Ca 40mg3%
Copper, Cu 0.07mg8%
Iron, Fe 1.29mg12%
Magnesium, Mg 22mg5%
Phosphorus, P 60mg5%
Potassium, K 350mg10%
Selenium, Se 1.44ug3%
Sodium, Na 600mg40%
Zinc, Zn 0.38mg3%
Water
Water 72g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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