Fruity Brussels Sprouts-Beef Porridge
Fruity Brussels Sprouts-Beef Porridge - Hearty lunch delicacies for small diaper heroes
Healthy, because
Even smarter
Nutritional values
Chestnuts are very rich in carbohydrates and replace the potatoes in the midday porridge. Together with beef, they provide plenty of protein and healthy fatty acids.
If you get fresh chestnuts, carve them crosswise, put them on a baking tray with baking paper and cook them in the preheated oven at 220 degrees for about 15 minutes. Let them cool down a bit, peel them, chop them into small pieces and put them into the pot with the brussels sprouts and the meat.
(Percentage of daily recommendation)
| Calorie | 189 cal. | (9 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 90.4 μg | (151 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 268 mg | (7 %) | ||
| Calcium | 31 mg | (3 %) | ||
| Magnesium | 21 mg | (7 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 54 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 9 ozs fresh or frozen Brussels sprouts (about 200 grams)
- 3 ozs Beef
- 4 ozs Grape
- 7 ozs pre-cooked Chestnuts (vacuum packed)
- 5 Tbsps Canola oil (about 40 grams)
Kitchen utensils
Preparation steps
Rinse the Brussels sprouts (or thaw frozen sprouts), drain and quarter. Bring 100 ml (approximately 1/4 cup) of water to a boil in a pot.
Rinse beef, pat dry and coarsely chop with a knife. Place the sprouts and beef in the boiling water, cover and cook until tender, about 15 minutes.
Meanwhile, rinse grapes under warm running water and drain. Halve grapes and remove any seeds.
Coarsely chop chestnuts and add to the pot along with the grapes.
Stirring constantly, bring mixture to a boil again, adding more water if necessary. Remove pot from the heat and puree mixture with an immersion blender.
Stir 1 tablespoon oil per serving into the porridge and let cool slightly. Feed 1 serving; let the rest cool completely and freeze in single-serve portions.
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