AIA Green - Family Health Care News

Crispy Brussels Sprouts

Crispy Brussels Sprouts

Brussels sprouts are a versatile veggie; they make a great appetizer and can serve as a side to almost any main dish. Instead of loading your Brussels with bacon or frying them, try our satisfyingly crispy baked sprouts with honey mustard dipping sauce. 


Brussels Sprouts
11/2 cup panko breadcrumbs
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon black pepper
1/2 cup flour
2 eggs beaten
1 lb Brussels sprouts (trimmed, cut in half)
1 tablespoon olive oil
Dipping Sauce
2 teaspoons dijon mustard
2 tablespoons olive oil
2 tablespoons orange juice
11/2 tablespoons white wine vinegar
2 teaspoons honey
1/2 tablespoons chopped cilantro
Salt and pepper to taste
Brussels sprouts
Heat oven to 375 degrees and line sheet pan with aluminum foil or parchment paper coated with cooking spray.
In large bowl, combine the breadcrumbs, salt, garlic powder, paprika, and black pepper.
Next, a handful at a time, dredge the sprouts in flour, dip into egg batter, and coat with breadcrumb mixture.
Continue theses steps until all sprouts have been dredged and are coated with the breadcrumb mixture.
Remove sprouts one by one onto prepared baked sheet.
Drizzle sprouts with a light drizzle of olive oil and bake for 30 minutes, flipping after 15 minutes, until golden and crispy.
Serve immediately with dipping sauce.
Dipping sauce
Whisk mustard and olive oil together until completely combined.
Add orange juice, vinegar, honey and cilantro.
Whisk until combined.
Pour into small bowl for dipping.

Nutrition Information

Serving size: 4 sprouts (8 halves); 1 tablespoon of sauce

Amount Per Serving

Calories: 176
Fat: 5g
Total Carohydrates: 28g
Dietary fiber:3g
Protein: 6g
Sodium: 101mg
*For entire dish

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