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Smashed Brussels Sprouts is the TikTok recipe your Thanksgiving table needs
Smashed Brussels sprouts are all the rage on TikTok — plus, they're a fun way to work out your holiday frustrations! If you saw them on the app but wanted an exact recipe for mashed Brussels sprouts, look no further. Read on to find out the best way to make these bad boys so they taste amazing and pack the most nutrients. Smashed Brussels Sprouts Nutrition There is no doubt that Brussels sprouts are nutritious. Half a cup of cooked Brussels sprouts provides 28 calories, 2 grams of fiber and is an excellent source of vitamins A and K. They are also chock-full of vitamin...
Smashed Brussels Sprouts is the TikTok recipe your Thanksgiving table needs
Smashed Brussels sprouts are all the rage on TikTok — plus, they're a fun way to work out your holiday frustrations! If you saw them on the app but wanted an exact recipe for mashed Brussels sprouts, look no further. Read on to find out the best way to make these bad boys so they taste amazing and pack the most nutrients.
Smashed Brussels Sprouts Nutrition
There is no doubt that Brussels sprouts are nutritious. Half a cup of cooked Brussels sprouts provides 28 calories, 2 grams of fiber and is an excellent source of vitamins A and K. They are also chock-full of vitamin C, folic acid, vitamin B6, thiamine, potassium and manganese. Brussels sprouts are part of the cruciferous family of vegetables (aka cabbage), which have been shown to help reduce the risk of certain cancers. Other vegetables in the cabbage family include broccoli, cauliflower and bok choy.
The magic of smashed Brussels sprouts
There are a few variations of mashed Brussels sprouts being passed around on TikTok. One involves cooking the Brussels sprouts with water in the microwave, the other involves cooking and cooling them under water (more of a blanching technique).
Both are of course delicious and fun, but nutritionally, you should blanch or cook your Brussels sprouts (in a pot or in the microwave) to better preserve the nutrients. ICYDK, vitamins are destroyed by heat, and cooking will certainly destroy some of them than blanching. Minerals will also begin to leach into the water as you cook the Brussels sprouts. The best way to preserve nutrients is blanching. This means cooking quickly and then immediately cooling (and stopping cooking) over an ice bath. (See: How to Cook Vegetables You'll Crave)
Next for the crucial step: shashing. By mashing the sprouts, you create more surface area that comes into contact with the pan, making them extra crispy.
The following recipe uses the blanching method to make cheesy, crispy, smashed Brussels sprouts - perfect as a finger-licking appetizer or side dish.
Cheesy Smashed Brussels Sprouts
Total time: 25 minutes
Cooking time: 15 minutes
Preparation time: 10 minutes
Servings: 6
Ingredients
- 1 Pfund Rosenkohl, gewaschen und getrimmt
- 2 Esslöffel natives Olivenöl extra
- 1/4 Teelöffel koscheres Salz
- 1/8 Teelöffel zerkleinerte Paprikaflocken
- 1/2 Tasse zerkleinerter teilentrahmter Mozzarella-Käse
- 2 Esslöffel geriebener Parmesankäse
Directions
Nutritional Information (per 2/3 cup serving): 129 calories; 9g total fat; 3 g saturated fat; 2 g protein; 7g total carbohydrates; 3 g fiber; 2 g sugar; 10 mg cholesterol; 256 mg sodium.