Light Gratin

Baked Brussel Sprouts

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Average: 4.6 (7 votes)
(7 votes)
Baked Brussel Sprouts

Baked Brussel Sprouts - They look cute and very aromatic.

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
28 min.
Preparation
ready in 55 min.
Ready in
Calories:
224
calories
Calories

Healthy, because

Even smarter

Nutritional values

Brussels sprouts, which are rich in fibre, stimulate digestion, ensure long-lasting satiety and are rich in vitamin C, which strengthens the immune system. The bitter substances contained stimulate the production of digestive juices and additionally support the intestines.

Parmesan, cream cheese and eggs provide the necessary portion of the body-building substance protein.

The small casseroles are an eye-catcher, but of course this low-carb treat can also be prepared as a large casserole. Alternatively, you can use a different type of cheese for the Parmesan, depending on what you like! Try Gruyère, soft goat cheese or gorgonzola.

1 serving contains
(Percentage of daily recommendation)
1 serving contains
(Percentage of daily recommendation)
Calories224 kcal(11 %)
Protein23 g(23 %)
Fat9 g(8 %)
Carbohydrates11 g(7 %)
Roughage10.3 g(34 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.8 μg(4 %)
Vitamin E2.8 mg(23 %)
Vitamin K309 μg(515 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin6.5 mg(54 %)
Vitamin B₆0.8 mg(57 %)
Folate188 μg(63 %)
Pantothenic acid0.9 mg(15 %)
Biotin11.4 μg(25 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C191 mg(201 %)
Potassium1,207 mg(30 %)
Calcium203 mg(20 %)
Magnesium80 mg(27 %)
Iron3.7 mg(25 %)
Iodine11 μg(6 %)
Zinc2.5 mg(31 %)
Saturated fatty acids2.7 g
Uric acid155 mg
Cholesterol115 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
800 grams Brussels sprouts
salt
½ lemon
1 garlic clove
1 shallot
1 pc Parmesan (20 grams)
2 sprigs thyme
200 grams Cream cheese (0.2% fat)
2 eggs
2 Tbsps Pine nuts (30 grams)
cayenne pepper
Nutmeg
How healthy are the main ingredients?
Brussels sproutsParmesanPine nutsthymesaltlemon

Preparation steps

1.

Rinse and trim sprouts, remove outer leaves and cut in half. Blanch in boiling salted water for 5 minutes, then remove, drain and spread between 4 ramekins.

2.

Meanwhile, rinse lemon in hot water, wipe dry and finely grate zest.  Squeeze juice from the lemon.

3.

Peel garlic and shallot and finely chop. Grate Parmesan cheese. Rinse thyme, shake dry and chop leaves.

4.

Combine cream cheese with eggs, Parmesan, shallot, garlic, lemon juice, lemon zest, pine nuts and thyme until smooth. Season with salt, cayenne pepper and freshly grated nutmeg and spread over Brussels sprouts. Bake in preheated oven at 200°C (fan oven 180°C; gas mark 3) (approximately 400°F) until golden brown for about 30 minutes.