Mustard Glazed Oil-Free Roasted Brussels Sprouts

Maple mustard glazed oil-free roasted Brussels sprouts flavored with either spicy brown mustard or stone ground mustard. If you’re not a fan of Brussels sprouts, try them roasted until they’re nice and caramelized to where some of the bitterness is gone. 

The spicy brown mustard (or stone-ground mustard) and maple syrup create a sticky, sweet, salty, glaze. Once the sprouts are roasted, toss them in the leftover dressing, this gives a more intense mustard maple flavor. The stone-ground mustard is a little milder than spicy brown mustard, but either one can be used to give these sprouts some flavor.

Tips for Roasting Brussels Sprouts

• Trim off the root end, and then slice in half lengthwise.  This will usually remove any brown leaves, if not remove them.

• Mix the dressing together in a large bowl and toss the Brussels sprouts in the dressing, coating them well.

• Place the sprouts on a silicone mat or parchment lined cooking tray. Make sure you lift the veggies out leaving any residual dressing behind, if poured onto the tray creating a puddle it may burn. Reserve the leftover dressing for when the sprouts are done roasting.
• Don’t overcrowd the vegetables, if they’re too close they’ll steam and not crisp up as well.  

• There’s no need to flip, roast at 425 F (220 C) for 20-30 minutes.  You’re looking for them to be fork tender and have a nice char on the outside (but not burnt). 

• Once the sprouts are done roasting, add them to the bowl with the reserved dressing and stir to coat well.  Then enjoy!

Tips for Roasting Vegetables Without Oil

1. Use a silicone mat or parchment paper.  Why silicone mat or parchment paper?  Well, we’re not using oil and those two little inventions help keep food from sticking to baking trays when roasting.  I do feel like parchment paper helps with browning more than a silicone mat, but for my personal preference, it depends on what I’m roasting and how important browning is.  For example, with sweet potatoes, I’m not as concerned about browning as I am with Brussels sprouts. 
2. Spread them out, don’t overcrowd the tray.  The vegetables are going to release steam while cooking.  Spread them out so they can have hot air move around them and for the moisture inside them to evaporate.  If they’re too close they could steam instead of roast.
3. Fat is a carrier for flavor and helps to prevent the vegetables from drying out while roasting.  So with roasting vegetables without oil, we still need moisture to keep them from drying out and to carry flavor.  I like to use vegetable broth, lemon juice, apple cider vinegar, or most other vinegars.  We need just enough to coat the vegetable and not overwhelm them with too much vinegary taste.  In this recipe, spicy brown mustard (or stone ground mustard) helps reduce the need for too much vinegar and adds a punch of flavor.  
4. Lift the vegetables out of the mix you’re using to add moisture instead of pouring them onto a baking tray.  This will ensure your vegetables have just enough to coat them.  Also, the mixture could puddle on the tray and if it contains sugars it could burn.  

Need more Brussels sprout recipes? Try Roasted Vegetable Quinoa Bowl.

As always, I hope you enjoy this recipe for oil-free Brussels sprouts!

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