Brussel Sprout and Chestnut Salad
Healthy, because
Even smarter
Nutritional values
Brussel sprouts add fiber and vitamin K to this light and refreshing salad while chestnuts are a great source of potassium.
Feel free to subsitutte the chesnuts for other nuts such as almonds, pistachios or hazelnuts.
(Percentage of daily recommendation)
| Calorie | 265 cal. | (13 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 9.8 g | (33 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 199.8 μg | (333 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 159 μg | (53 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 156 mg | (164 %) | ||
| Potassium | 986 mg | (25 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 18 ozs Brussels sprouts
- salt
- 2 Tbsps butter
- 7 ozs Chestnuts (cooked and vacuum-packed)
- freshly ground peppers
- 1 shallot
- 4 Tbsps Apple juice
- 1 Tbsp lemon juice
- 2 Tbsps White vinegar
- 1 Tbsp liquid honey
- 1 Tbsp grainy Mustard
- 2 Tbsps Pumpkin seed oil
Preparation steps
Brush the Brussel sprouts, rinse, cut crosswise and cook until al dente 8-10 minutes in boiling salted water. Strain and allow to drain.
Put the butter in a hot frying pan and cook the Brussel sprouts with chestnuts about 5 minutes on low heat. Season with salt and pepper.
Peel the shallot and finely chop. For dressing, whisk together the apple juice, lemon juice, vinegar, honey, mustard and oil. Stir in the shallot and season with salt and pepper.
Toss the Brussel sprouts and chestnuts with the dressing and serve garnished with pumpkin seeds. Serve with brown bread.
