Baked Brussel Sprouts
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.
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calories | 224 kcal | (11 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Roughage | 10.3 g | (34 %) | ||
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 309 μg | (515 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 188 μg | (63 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 191 mg | (201 %) | ||
| Potassium | 1,207 mg | (30 %) | ||
| Calcium | 203 mg | (20 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 115 mg | |||
| Complete sugar | 8 g |
Ingredients
- 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
Preparation steps
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.
Meanwhile, rinse lemon in hot water, wipe dry and finely grate zest. Squeeze juice from the lemon.
Peel garlic and shallot and finely chop. Grate Parmesan cheese. Rinse thyme, shake dry and chop leaves.
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.