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Addictive Sweet & Spicy Air-Fried Sprouts

Addictive Sweet & Spicy Air-Fried Sprouts

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Alright, let's talk about the most underrated vegetable in the entire kingdom: the Brussels sprout. If you're a skeptic, prepare to be converted. If you're already a fan, prepare to fall head over heels in love.

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Prep Time

10 mins

Cook Time

15 mins

Yields

2-3 servings (as a side dish)

Ingredients

  • 1 lb Brussels sprouts, trimmed and halved (or quartered if large)
  • For the Sweet & Spicy Maple Glaze:
  • 2 tablespoons pure maple syrup
  • 1 tablespoon low-sodium soy sauce or tamari
  • 1-2 teaspoons sriracha (adjust to your spice preference)
  • 1 teaspoon rice vinegar
  • 1/4 teaspoon garlic powder
  • Pinch of red pepper flakes (optional, for extra kick)
  • Freshly ground black pepper to taste
  • Sesame seeds or sliced scallions for garnish (optional)

Instructions

  1. Prep Sprouts: Preheat your air fryer to 380°F (190°C). In a medium bowl, toss the trimmed and halved Brussels sprouts with a pinch of black pepper. (No oil needed for the primary air frying, we're keeping it lean and mean!).
  2. Air Fry: Arrange the Brussels sprouts in a single layer in the air fryer basket. You might need to do this in batches depending on the size of your air fryer to ensure they get nice and crispy. Air fry for 12-15 minutes, shaking the basket halfway through, until the sprouts are tender and nicely browned with some crispy edges.
  3. Make the Glaze: While the sprouts are air frying, prepare the glaze. In a small saucepan, combine the maple syrup, soy sauce (or tamari), sriracha, rice vinegar, and garlic powder. If using, add the pinch of red pepper flakes.
  4. Simmer Glaze: Bring the glaze mixture to a gentle simmer over medium-low heat. Cook for 2-3 minutes, stirring occasionally, until it thickens slightly. Be careful not to let it burn. Remove from heat.
  5. Glaze & Serve: Once the Brussels sprouts are cooked, transfer them back to the bowl. Pour the warm glaze over the hot sprouts and toss gently to coat everything evenly.
  6. Garnish & Enjoy: Serve immediately, garnished with sesame seeds or sliced scallions if desired. These are best enjoyed while hot and crispy!

Additional Information

Nutrition Facts (Summary)

Calories

120 kcal

Fat

0.8 g ( 6% of Calories)

Saturated Fat

0.1 g (0.5% DV)

Cholesterol

0 mg (0% DV)

Sodium

225 mg (10% DV)

Carbohydrates

26 g (80% of Calories)

Dietary Fiber

5 g (18% DV)

Total Sugars

15 g

Protein

4.5 g (14% of Calories)

Vitamin A

25% DV

Vitamin C

120% DV

Vitamin D

0% DV

Vitamin E

7% DV

Vitamin K

200% DV

Thiamin (B1)

12% DV

Riboflavin (B2)

8% DV

Niacin (B3)

5% DV

Pantothenic Acid (B5)

7% DV

Vitamin B6

20% DV

Biotin (B7)

Not significant

Folate (B9)

20% DV

Cobalamin (B12)

0% DV

Calcium

5% DV

Copper

8% DV

Iron

8% DV

Magnesium

7% DV

Phosphorus

10% DV

Potassium

12% DV

Selenium

3% DV

Zinc

4% DV

Chef's Notes

Spice level can be easily adjusted by increasing or decreasing the sriracha and red pepper flakes.
For extra crispiness, you could lightly spritz the sprouts with a tiny bit of oil before air frying, but this recipe is designed to be delicious without it!
Ensure your maple syrup is pure, not pancake syrup, for the best flavour and nutritional profile.
If your air fryer tends to cook hot, you might want to reduce the temperature slightly or check the sprouts a couple of minutes earlier.
Assumptions:
Low-sodium soy sauce/tamari is used. Regular versions will increase the sodium content.
Calculations are based on approximately 1/3 of the recipe (from 1 lb of Brussels sprouts).

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