Marinated Brussels Sprouts
These Marinated Brussels Sprouts are soaked in a delicious sauce overnight, and then roasted until they are nice and caramelized. They have so much flavor and are perfect for any dinner occasion. This recipe serves two, but can easily be doubled or tripled.
Equipment
- Olive oil spray bottle
- Large baking sheet
- Glass container with lid or gallon ziplock bag
Ingredients
- 12 ounces fresh Brussels sprouts
- ½ tablespoon dijon mustard
- 1 tablespoon pure maple syrup see notes
- 1 tablespoon soy sauce
- ½ tablespoon minced garlic about two large cloves
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- 2 teaspoons olive oil spray to spray the pan and Brussels sprouts
- lemon wedges for serving, optional
Instructions
- Wash the Brussels sprouts with clean water and gently pat them dry with a kitchen towel. For a more thorough cleaning add a little bit of vinegar to the water, let it soak for a few minutes, and then rinse well.
- Slice a little bit of the root end off and then slice the Brussels sprouts in half, cutting through the stem.
- Add the remaining ingredients in a glass container or a gallon ziplock bag. Mix well and then place the Brussels sprouts over the marinade.
- Place a lid over the container (or seal the bag if using a ziplock) and shake well to combine.
- Let them marinate overnight in the refrigerator (or at least a minimum of 30 minutes). Occasionally shake them throughout the marinating process (at least once or twice).
- Once ready to cook, place a pan in the oven and let it preheat to 450 degrees Fahrenheit.
- When the oven is preheated, carefully remove the hot pan from the oven and spray it generously with cooking spray. Turn the oven temperature down to 400 degrees Fahrenheit. Carefully take each Brussels sprout half and place it cut-side down on the pan. It will make a sizzling sound and could pop, so be careful. Discard any leftover marinade.
- Spray the Brussels sprouts with olive oil and then place in the oven to roast for 25 to 30 minutes. Use a flipper to easily scrape them off the pan. Enjoy!
Notes
- Squeezing a small amount of fresh lemon juice over the Brussels sprouts before serving can help take out some of the bitterness.
- Spraying them with olive oil before cooking will help ensure that they do not dry out on top.
- Make sure to use pure maple syrup and not pancake syrup.
- Soy sauce can be substituted for coconut aminos for a soy-free option, or Tamari for a gluten-free option.
- ⅛ teaspoon is half of ¼ teaspoon measuring spoon.
Nutrition
Calories: 153kcalCarbohydrates: 25gProtein: 7gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 736mgPotassium: 726mgFiber: 7gSugar: 10gVitamin A: 1286IUVitamin C: 146mgCalcium: 94mgIron: 3mg
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