Baked Brussels Sprouts
Baked Brussels sprouts - light and tasty enjoyment out of the oven. Photo: Jan Schümann
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.
(Percentage of daily recommendation)
| Calorie | 481 cal. | (23 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 22.8 g | (76 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 1.4 mg | (127 %) | ||
| Niacin | 19.3 mg | (161 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 463 μg | (154 %) | ||
| Pantothenic acid | 4.7 mg | (78 %) | ||
| Biotin | 34 μg | (76 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 488 mg | (514 %) | ||
| Potassium | 2,830 mg | (71 %) | ||
| Calcium | 415 mg | (42 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 413 mg | |||
| Cholesterol | 17 mg |
Ingredients
- 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
Preparation steps
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.
Add half of the thyme to the brussels sprouts; put the rest aside. Season sprouts with salt and pepper. Grate the parmesan.
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.
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.
