Local & Seasonal

Baked Brussels Sprouts

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Average: 4.6 (14 votes)
(14 votes)
Baked Brussels Sprouts

Baked Brussels sprouts - light and tasty enjoyment out of the oven. Photo: Jan Schümann

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
481
calories
Calories

Healthy, because

Even smarter

Nutritional values

Brussels sprouts are a real vitamin bomb - just 100 g cover the daily requirement of vitamin C. The small cabbage also contains many bitter substances that stimulate digestion and are good for the stomach. Mushrooms are particularly good vegetable sources of vitamin D and thus ensure the storage of calcium and phosphorus - ideal for strong bones.

The tangy lemon sauce goes simply wonderful with baked cabbage and mushrooms. It is also possible to prepare twice the amount and enjoy one part the next day as a salad - the dip is perfect as a vinaigrette.

1 serving contains
(Percentage of daily recommendation)
Calorie481 kcal(23 %)
Protein34 g(35 %)
Fat19 g(16 %)
Carbohydrates30 g(20 %)
Sugar added3 g(12 %)
Roughage22.8 g(76 %)
Vitamin A0.4 mg(50 %)
Vitamin D4 μg(20 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂1.4 mg(127 %)
Niacin19.3 mg(161 %)
Vitamin B₆1.6 mg(114 %)
Folate463 μg(154 %)
Pantothenic acid4.7 mg(78 %)
Biotin34 μg(76 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C488 mg(514 %)
Potassium2,830 mg(71 %)
Calcium415 mg(42 %)
Magnesium149 mg(50 %)
Iron6.7 mg(45 %)
Iodine56 μg(28 %)
Zinc4.6 mg(58 %)
Saturated fatty acids6 g
Uric acid413 mg
Cholesterol17 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
14 ozs Brussels sprouts
8 ozs brown button Mushroom
1 garlic clove
1 lemon
3 tsps olive oil
1 tsp honey
1 Tbsp balsamic vinegar
1 tsp grainy mustard
4 sprigs thyme
salt
peppers
1 Tbsp Parmesan
1 Tbsp whole grain breadcrumbs
How healthy are the main ingredients?
Brussels sproutsParmesanthymehoneygarlic clovelemon

Preparation steps

1.

Clean, wash and halve the Brussels sprouts. Clean the mushrooms. Peel and chop the garlic. Zest lemon and mix with 1 tsp olive oil, honey, vinegar and mustard. Add Brussels sprouts and mushrooms and mix well.

2.

Add half of the thyme to the brussels sprouts; put the rest aside. Season sprouts with salt and pepper. Grate the parmesan.

3.

Place the Brussels sprouts and mushrooms on a baking tray lined with baking paper. Sprinkle breadcrumbs and parmesan on top. Bake in a preheated oven at 220 °C/ 425 °F (fan oven 200 °C/ 400 °F) for 20 minutes.

4.

Meanwhile, peel the lemon zest, cut the flesh into small cubes and mix with the remaining oil, thyme, salt and pepper to make a sauce and serve with the Brussels sprouts.