Convection ovens are becoming increasingly popular as people try to reduce the amount of oil and salt in their diets. This is because they cook food in a way that doesn’t require as much oil, saturated fat, or salt, making them easier for your health, especially when cooking vegetables. This method is great, especially for people who try to avoid oily foods as much as possible.
Air frying frozen Brussels sprouts is a relatively new way of cooking vegetables in the convection oven. It is an alternative to the traditional method of cooking vegetables in oil or butter. The process is simple and requires very little time and effort.
Brussels Sprouts Health Benefits
Brussels sprouts were initially cultivated in Brussels, the capital of Belgium, in the 16th century. This is how they got their name. Do not be fooled by their modest size, even if they resemble miniature cabbages. Each bite offers a substantial amount of the nutrients that the body needs.
Sprouts are related to cauliflower, broccoli, kale, and collard greens since they are members of the same family: the cruciferous family. They range in diameter from 1 to 2 inches, are green and spherical, and have closely packed leaves.
When they are prepared properly, these cabbages have a flavor that is subdued, slightly sweet, and nearly nutty in nature. However, it is relatively simple to overcook them, which can result in an unpleasant flavor, a mushy texture, and a potent odor similar to sulfur. Because of this, these cabbages have a reputation for being unappealing.
The chemical compound known as glycosinolate glucobrassicin is found in high concentrations in these cabbages. This substance is naturally derived from sulfur and has a name that can be difficult to pronounce. According to research, this molecule may protect against damage to your DNA, which might increase your risk of developing cancer. [Citation needed] Additionally, it may prevent the development of new blood vessels inside of tumors.
Consuming a diet rich in these greens and other cruciferous vegetables may reduce the risk of developing some types of cancer, including those of the breast, lungs, stomach, kidney, breast, prostate, and bladder.
Crispy brussels sprouts have the potential to assist you in warding off further health problems, including high cholesterol, heart disease, high blood pressure, and diabetes. Carotenoids, colored pigments in plants that are beneficial to eye health, are also present in cooked sprouts.
How to Make the Perfect Air Fried Brussels Sprouts for Your Household
Brussels Sprouts Preparation
Look for vivid green sprouts. Decay can be identified by the presence of black patches or yellow leaves. Once you bring sprouts into your home, as for storage tips, they may be stored in the refrigerator for up to two weeks or even longer if it recommends freezing. If you leave them out for much longer than that, they could start to smell. Reheat your side dish if it’s stored in the refrigerator.
Before you boil your sprouts, make sure to give them a thorough washing to eliminate any dirt. Remove any wilted leaves from the outside and cut off the bottom, which retains its fibrous quality even after being cooked. Make sure to cook evenly.
Coat it in olive oil and start air frying Brussels sprouts. You can also roast them in the oven until they are browned. You may steam them and cook them until they are tender inside. They are also simple to prepare in the microwave or a sauté pan. Shaved raw sprouts are a delicious addition to salads and soups alike.
Avoid boiling the sprouts in your side dish. This can result in the taste that many people despise, which is mushy and harsh. It also destroys a good deal of the vegetable’s nutritional value.
The Ingredients Needed
- 3 tablespoons extra-virgin olive oil
- 1 pound sprouts, trimmed and halved through the stems (cut larger ones in quarters)
- 2 fresh garlic cloves, thinly sliced
- 1 teaspoon fresh lime juice
- ¼ teaspoon kosher salt
- ¼ cup balsamic vinegar
- ½ teaspoon soy sauce
- bacon (optional)
How to Cook Brussels Sprouts
- Preheat the air fryer to air fry the sprouts. If preheating the air fryer is required, set the temperature of the convection oven to 400 degrees.
- Put the air fryer brussels sprouts in the air convection oven’s basket or air fryer basket, then sprinkle with the salt and drizzle with 1 tablespoon of oil. Fry the sprouts for 15 minutes, shaking the convection oven or air fryer basket or stirring them halfway through the cooking time.
- Garlic powder should be sprinkled on the air fryer brussels sprouts. Continue to sauté the garlic for another two to four minutes until it reaches a golden brown color.
- In the meantime, place a tiny amount of balsamic vinegar in a saucepan and bring it to a simmer. Continue to simmer for another two to three minutes, adjusting the heat as needed to avoid burning, until the balsamic vinegar has thickened and is beginning to resemble a maple syrup. (You must keep an eye on it since it will soon move from being reduced to burned.) Take the pan off the heat and add 2 tablespoons of oil, the lime juice, and the soy sauce all at once while whisking.
- After they have been transferred to a serving tray, sprinkle the balsamic vinegar over the crispy Brussels sprouts. To taste, squeeze even more lime juice on top of the dish.
Preparing Air Fryer Brussels Sprouts With Parmesan
The Ingredients Needed
- Virgin olive oil
- sprouts
- freshly grated parmesan cheese
- fresh garlic cloves or garlic powder
- Black pepper and/or red pepper flakes
- Kosher salt
How to Cook Parmesan Crispy Air Fryer Brussels Sprouts
- The brussels sprouts can be prepared by first halving them and then rinsing them in a large bowl.
- Throw away the outer leaves of the sprouts if they are loose or discolored.
- Next, toss the tablespoon of olive oil and the minced garlic or garlic powder in a medium bowl or large mixing bowl.
- Mix everything together, making sure the brussels sprouts are well-coated in olive oil.
- Put the brussels sprouts in the air convection oven and cook them at 400 degrees Fahrenheit. Keep the brussels sprouts separate and avoid stacking them, or they won’t get crispy.
- Cook the air fryer brussels sprouts in a convection oven for 8-10 minutes at 400 degrees Fahrenheit, shaking the fryer basket halfway through. After the sprouts have been cooking for about 2 minutes, sprinkle them with freshly grated parmesan cheese or feta cheese and continue heating until the cheese melts. You may pair the result with other side dishes as well. In getting the ingredients, buy cheap ones to avoid any additional cost.
Do you have the best air fryer recipe? Perhaps you’re a recipe developer who enjoys experimenting. Share your cooked Brussels sprouts recipes with us! Get more crispy air fryer recipes today!
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Last Updated on April 13, 2023 by Lisette Lao
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