Lemon Brussel Sprouts & Spaghetti Squash
This lemon flavored brussel sprouts with spaghetti squash recipe is so delicious you won’t even notice that it’s healthy!
Brussel sprouts are a great source of dietary fiber, which can improve digestive health. On average, one cup of brussel sprouts provides 3.5 grams of dietary fiber. Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed your gut microbiome.
Did You Know
Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed probiotics. But how does fiber help probiotic health? There are two types of fibers that the body needs: soluble and insoluble fibers. Soluble fibers are fibers that easily dissolve in water and turn into a gel-like substance that aids digestion in a number of ways. It can help improve your body's blood glucose levels and may help lower the risk of diabetes.
Insoluble fibers are fibers that do not dissolve in water. These fibers pass through your digestive tract and help soften stool so that waste can pass through your body easier. These fibers primarily help improve and maintain regularity, but they also help support insulin sensitivity, which also decreases the risk of developing diabetes.
When combined with probiotics, both of these fiber types help properly extract nutrients from food and expel waste from the body with more ease. Both of these fibers are necessary for probiotics to function properly and help prevent excess fats from being stored during a weight loss regimen.
- 4 tbsp. olive oil, divided
- 1 ½ cup coarse breadcrumbs (optional)
- 1 ¼ tsp kosher salt, divided
- Freshly ground pepper
- Zest of 2 medium lemons, divided
- 1 pound dry spaghetti (or 1 cooked spaghetti squash)
- 3 cups cooked or roasted Brussels sprouts, coarsely chopped
- 1 clove minced garlic
- ¼ tsp red pepper flakes (optional)
- ½ cup dry white wine
- 2 tbsp. freshly squeezed lemon juice
- Grated parmesan cheese, for serving
- Bring a large pot of water to a boil and add salt to taste. (Alternately, prepare your spaghetti squash if you will be using this instead of dry pasta).
- Preheat the oven at 350 degrees and toast the breadcrumbs for 10 minutes.
- Heat 2 tablespoons of olive oil in a large, nonstick frying pan over medium heat. Add the breadcrumbs and 1/4 teaspoon of salt, and season with pepper. Cook, stirring occasionally, until golden-brown and toasted, about 7 minutes. Remove from heat and stir in half of the lemon zest. Transfer the breadcrumbs to a medium bowl and set aside.
- Add the spaghetti to the boiling water and cook for 10 to 12 minutes.
- Heat the remaining 2 tablespoons of olive oil in the frying pan over medium heat. Add the brussel sprouts, garlic, and red pepper flakes, and cook until heated through, roughly 2 to 3 minutes.
- Add the wine, remaining 1 teaspoon salt, and season with pepper. Cook until the wine is reduced by half, about 2 minutes. If the pasta is not ready yet, remove the pan from the heat.
- When the pasta is ready, return the frying pan to medium heat. Using tongs, transfer the pasta directly from the cooking water to the pan (or the spaghetti squash). Add 2 tablespoons of lemon juice and 1 cup of the pasta cooking water and cook, tossing often, until the sauce thickens and coats the pasta. Add more pasta water a tablespoon at a time as needed if the pasta is dry.
- Remove the pan from the heat and stir in the remaining lemon zest. Taste and season with more salt, pepper, and lemon juice as needed. Sprinkle with the toasted breadcrumbs and Parmesan cheese and serve immediately.
(*Recipe adapted from The Kitchn)