The light gratinated Brussels sprouts are a delicious side dish.
I first boiled them and then gratinated them in an air fryer, but they can also be gratinated in an oven.
I used whole wheat breadcrumbs and grated cheese for a crispy and tasty crust on top.
Remember to consider the breading in the total carbohydrate count of your meal.
Brussels sprouts, a typically winter vegetable, are axillary buds.
Buy Brussels sprouts that are bright green without yellowed leaves.
In Italy, they are in season from November to March.
Some nutritional information about Brussels sprouts:
• they are low-calorie and rich in minerals;
• they have a good fiber content;
• they may interfere with the intake of diuretics or anticoagulant medications;
• they are not recommended for people with thyroid disorders.
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 10 Minutes
- Portions: 2 people
- Cooking methods: Boiling, Air frying, Electric oven
- Cuisine: Italian
Ingredients
- 1 package Brussels sprouts
- 1 pinch baking soda
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 2 tablespoons whole wheat breadcrumbs
- 2 tablespoons Parmesan cheese (grated)
- 1 drizzle extra virgin olive oil
Tools
- 1 Air fryer
- 1 Brush silicone
Preparation
With a knife, cut the base of the Brussels sprouts and remove the outer leaves if damaged.
Rinse the Brussels sprouts under running water.
In a pot, bring salted water to a boil.
Add the Brussels sprouts and a pinch of baking soda to maintain a bright green color, and cook for 10 minutes.
Pour the boiled Brussels sprouts into a colander under running water and wait until they are lukewarm or cold.
Cut each Brussels sprout in half.
Air Fryer Cooking
Follow the instructions [temperature and time] indicated in your appliance’s user manual.Procedure with my Ariete Air Fryer – Friggi Sano [Eurospin]:
• set the temperature to 392°F (200°C);
• preheat for 5 minutes;
• remove the basket, place the grill accessory inside, and arrange the Brussels sprouts on it in a single layer with the cut side facing up.Brush the Brussels sprouts with a drizzle of oil using a brush.
Sprinkle over the Brussels sprouts:
• a pinch of salt;
• a pinch of pepper;
• the whole wheat breadcrumbs;
• the grated Parmesan.• cook for 10 minutes;
• remove the basket;
• continue cooking if necessary, checking occasionally until the desired level of crispness and browning is achieved.Your light gratinated Brussels sprouts in the air fryer are ready.
Enjoy your meal!
I gratinated them in an air fryer, but they can also be gratinated in an oven.
Bake at 356°F (180°C) for 10-15 minutes in a convection oven until uniformly golden brown.
Notes
Hyperglycemia, prediabetes and diabetes.
You can find dedicated recipes here.
Remember:
• start your meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your nutritional plan.
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