I love all things Brussels sprouts. You can use any method to cook them- sauteing, frying, baking, roasting, etc. For this recipe, I decided to whip out my air fryer because I wanted the sprouts to be crispy and juicy. If you don't have an air fryer, I have instructions below on how to oven bake this recipe.
Brussels Sprouts have gotten a lot of attention the past for years, and it's not hard to see why. They are part of the cabbage family that includes veggies with edible leaves. They are a good source of calcium, potassium, and vitamins C, A, and K and a full of filling fiber. One cup of cooked Brussels sprouts have 4 grams of fiber and are only 56 calories.
I also love their taste. They have a complex flavor and naturally on the crisp side. Brussels sprouts are in season between September and February. Note: The best-tasting, most tender sprouts are only 1 to 11⁄2 inches in diameter—the smaller the head, the sweeter the taste.
The flavors from the spices in this recipe give a nice kick (not too spicy) and a balance to the pancetta's subtle sweetness. Pancetta is Italian pork-belly bacon cured with salt and spices, but not smoked. It's often available in diced cubes or rolled in a cylinder and used to flavor pastas, sauces, meats and vegetable dishes. Ingredients generally used in pancetta are salt, sugar, and spices.
Storing Recommendations: Place leftovers in an airtight glass container or plastic bag. Place in your fridge's crisper. The recipe will last for approximately one week. After this period, they typically produce a strong odor and become slimy.
Special Equipment
Ingredients
10 oz brussels sprouts, halved
2 strips (5 oz) pancetta, diced
1 tbsp olive oil
3 tbsp garlic powder
3 tbsp red pepper flakes
Sea salt (to taste)
Black pepper (to taste)
1 tbsp Parmesan cheese, freshly grated
Instructions
Air Fryer Instructions
Cut the stems off of the Brussels sprouts, then cut in half.
Combine Brussels sprouts, diced pancetta, olive oil, garlic powder, red pepper flakes, sea salt, and black pepper in bowl and mix together.
Preheat air fryer and let Brussels sprouts mixture marinate.
Select Root Vegetables (or similar) and cook between 8- 10 minutes. Be sure to shake the basket halfway through cooking.
Sprinkle grated Parmesan cheese for garnish, then serve.
Oven Instructions
Preheat oven to 425°.
On a large baking sheet, season Brussels sprouts with pancetta, olive oil, garlic powder, red pepper flakes, sea salt, and black peppers. Mix ingredients together.
Bake until Brussels sprouts are tender and charred, 30 minutes.
Sprinkle grated Parmesan cheese for garnish, then serve.
Nutrition Facts
* Nutrition facts have been sourced as a courtesy. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, as these do not affect blood sugar in most people. I try to be accurate, but feel free to make your own calculations.
Calories- 501
Fat- 25.5g
Protein- 23.3g
Total Carbs- 56.4g
Net Carbs- 39.5g
Fiber- 16.9g
Sugar- 0g
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