Ladies and gentlemen, I present to you my first recipe with Brussels sprouts, after 10 years of blogging! It was about time, right? 😄 Here are the gratinated Brussels sprouts in the air fryer, absolutely delicious!!
Well, actually, these sprouts are not only gratinated in the air fryer, but they’re also microwave-cooked sprouts. This is not a minor detail but an important phase of the recipe. In fact, the title I originally decided on (then shortened for obvious technical reasons) was: microwave-cooked and air-fryer-gratinated Brussels sprouts, then changed to Brussels sprouts in the microwave and air fryer, still too long, then considered as Brussels sprouts in micro and fry, a cute title, more or less, but really, more less than more. 😄
The essence of the recipe is that it’s another of those double-cooking recipes that I love so much, those in which I enjoy using the microwave for pre-cooking, and thus accelerating the preparation, one of the most useful ways for me to use the microwave, as a ‘helper’.
After cooking the sprouts in the microwave, I used the air fryer for the gratin, not because it’s indispensable for the gratin to succeed, or because using the air fryer is a trend lately (well, a little, let’s admit it), but because I’m the only one in this family who eats Brussels sprouts 😅 and so I made this recipe just for myself. And a couple of servings are just the right amount to gratin in my small 2.5-liter air fryer.
The result is a recipe ready in a quarter of an hour. 😉
Do you want to try it? I’ll write it for you right away!
👇 And for those looking for other microwave or air fryer recipes, here are these recipes: 👇
- Difficulty: Easy
- Cost: Economical
- Preparation time: 5 Minutes
- Portions: 2
- Cooking methods: Microwave, Air Frying
- Cuisine: Italian
- Seasonality: Winter
Ingredients
- 10 Brussels sprouts (about 7 oz)
- 2 tablespoons breadcrumbs
- 1 teaspoon nutritional yeast
- 1 clove garlic
- pepper (or chili or paprika)
- 1 teaspoon extra virgin olive oil
Tools
- Microwave Oven
- Air Fryer
- Container for microwave cooking
- Air Fryer Paper
Steps
Clean and briefly wash the Brussels sprouts.
Cut them in half and cook them in the microwave for 5 minutes with the lid closed.
👉 As always, it’s good to use a proper container for microwave cooking or a glass dish (in both cases with a lid).
Flavor the breadcrumbs with a tiny bit of oil, finely chopped garlic, pepper (or paprika or chili), and a teaspoon of nutritional yeast.
Season the Brussels sprouts with the coating, then place them in the air fryer basket lined with air fryer parchment paper.
Place each half sprout with the flat side facing up and finish with any remaining coating to cover them well.
Set the air fryer to the highest temperature (392°F) and set it for 12 minutes (the first 2 minutes are for preheating).
After 12 minutes, check and evaluate if the gratin is satisfactory. I preferred to continue for another 3 minutes.
Gratinated Brussels sprouts prepared this way are a simple, light side dish, without fats (that is, with just one teaspoon of oil).
Both cooking methods, in the microwave and in the air fryer, are dietary cooking methods and both cook without losing the flavor of the food. And you get a great side dish in minimal time.
▣ Microwave cooking keeps all properties intact and retains the natural flavor of the food, especially vegetables, without losing nutrients and flavor, as happens with other types of cooking, such as boiling.
▣ Sure, the gratin can also be done in the same microwave. Yes, I know you wondered! Why not gratinate with the microwave grill, given that microwaves have a grill? I’ll explain. For two reasons:
– First, simply because I didn’t think of it 😃 because I never use the microwave grill, I find it inconvenient, every time I have to take the tripod out of the kitchen cabinet, which with those long legs always gets stuck everywhere, and I still have to transfer the food to another container different from the one I cooked in, and I have to choose one that is low-sided and suitable for closeness to the grill, and I don’t always have the right one available, and therefore moving to the air fryer basket, which I keep adjacent to the microwave, is much more convenient for me;
– Second, because during the 10 minutes in the air fryer, the sprouts not only gratinate but complete the cooking, drying out just enough to lose excess moisture, and thus losing that boiled vegetable texture that the microwave inevitably produces. So overall, I find gratinating in the air fryer more convenient than gratinating in the microwave.
▣ To flavor the coating, I used nutritional yeast, which I’ve only recently started using after discovering it’s a great help in low-sodium cooking (I’m writing an article on nutritional yeast, it will be online soon). You can also add herbs and spices to the coating (a pinch of curry and ginger, for example), as I always recommend in my salt-free tips that I invite you to read after the photo. 😊
Salt-Free Tips
This is the first recipe in which I’m trying to use nutritional yeast as a flavor enhancer and I must say it satisfied me. For us, who are used to never salting gratinated foods, it’s an extra addition, but for those who are undergoing palate re-education, that is, for those who are gradually reducing salty foods, nutritional yeast is a great aid!
Additionally, I renew the advice to add spices and herbs, but possibly also sesame seeds and/or poppy seeds.
If you’re interested in reducing or eliminating salt, always remember to:
▣ Gradually decrease the salt, the palate must gradually get used to it and shouldn’t notice the progressive reduction.
▣ Use spices. Chili pepper, black pepper, curry, nutmeg, cinnamon, cloves, cumin…
▣ Use herbs. Basil, parsley, oregano, thyme, sage, marjoram, rosemary, mint…
▣ Use seeds. Sesame, pine nuts, almonds, walnuts…
▣ Use spicy vegetables or fruits. Garlic, onion, lemon, orange…
▣ Use my salt-free vegetable granules and gomasio.
▣ Prefer fresh foods.
▣ Avoid cooking in water, prefer methods that don’t lose flavors (grill, foil, steam, microwave)
▣ Avoid bringing the salt shaker to the table!
▣ Occasionally allow yourself a break from the rule. It’s good for the mood and helps to persevere.
If you cannot, or do not want to, give up salt:
▣ You can still try my recipes by salting according to your habits.
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FAQ (Questions and Answers)
What is the season for Brussels sprouts?
The main season for Brussels sprouts runs from November to January, but it can start as early as September (depending on when they were sown).
What are the properties of Brussels sprouts?
Brussels sprouts, like cruciferous vegetables in general, contain antioxidants that help strengthen the immune system and combat fluid retention. They are rich in vitamin C and a good source of B vitamins, vitamin K, folates, and also contain a wide range of minerals and are a great source of fiber.
What are the contraindications of Brussels sprouts?
Brussels sprouts, like cruciferous vegetables in general, are not recommended for people with thyroid problems.
