Brussel Sprouts with Chestnuts
Healthy, because
Even smarter
Nutritional values
There are vegetables where minds are divided. Brussel sprouts are definitely one of them. But they are healthy and very tasty when prepared properly. With its vitamin C content, Brussel sprouts surpass all the big members of the cabbage family. Moreover, several studies show that frequent consumption of Brussel sprouts has a detoxifying effect and can reduce the risk of cancer.
The brussel sprouts become more digestible if you add caraway, aniseed or fennel. A little sugar or milk in the cooking water will soften the severity. If the sprouts are to be cooked whole, you should cut the stalk crosswise. This way they cook through more evenly and faster. And what goes well with the sprouts? Brussels sprouts and chestnuts are the perfect accompaniment to game dishes.
(Percentage of daily recommendation)
| Calorie | 323 cal. | (15 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.9 g | (50 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 245.9 μg | (410 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 212 μg | (71 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 193 mg | (203 %) | ||
| Potassium | 1,442 mg | (36 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 14 ozs Chestnuts
- 21 ozs Brussels sprouts
- salt
- 1 shallot
- 6 young garlic cloves
- 3 Tbsps grapeseed oil
- 1 tsp Mustard seed
- freshly ground peppers
Preparation steps
Cut the chestnuts crosswise then roast for 20 minutes in a pan at 425°F until the shell has browned and the nuts are golden brown. Remove from the heat, cool slightly, and peel.
Rinse and trim the brussels sprouts, then cut crosswise along the stalk. Blanch in boiling water for 10 minutes until al dente, then rinse under cold water, and drain.
Peel the shallot and garlic. Finely chop the shallot, and halve the garlic. Sauté the brussels sprouts and chestnuts in oil, then add the mustard seeds and cook for 8-10 minutes until golden brown, stirring occasionally. Mix in the garlic and shallot, then add a little water if necessary. Cook an additional 5 minutes.
Season to taste with salt and pepper, and serve.
