Brussels Sprouts Casserole
Healthy, because
Even smarter
Nutritional values
Like all types of cabbage, Brussels sprouts are also super healthy: they contain a number of vitamins and minerals, for example around 115 milligrams of vitamin C per 100 grams. That is almost a daily ration and more than any other cabbage. The small cabbages also contain a lot of folic acid for the cells, zinc for beautiful skin and hair, iron for the red blood cells and potassium for drainage.
Fresh Brussels sprouts taste best! The classic winter vegetable is in season from September to January. The heads should be tightly closed, look nice and green and have no yellow or wilted outer leaves. The cut surfaces on the stems should be smooth and light.
(Percentage of daily recommendation)
| Calorie | 347 cal. | (17 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 312.3 μg | (521 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 244 μg | (81 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 241 mg | (254 %) | ||
| Potassium | 1,314 mg | (33 %) | ||
| Calcium | 529 mg | (53 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 12 g | |||
| Uric acid | 153 mg | |||
| Cholesterol | 47 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 800 grams Brussels sprouts
- 4 ripe Tomatoes
- 2 Tbsps butter
- 2 Tbsps Pastry flour
- 400 milliliters milk
- 120 grams freshly grated Mountain cheese (such as Gruyère)
- salt
- freshly ground peppers
- 1 generous pinch Chili powder
Preparation steps
Preheat the oven to 180°C (approximately 350°F).
Rinse brussels sprouts, trim, remove exterior leaves, cut back slightly and cut in half.
Cook brussels sprouts in boiling salted water until al dente, drain, rinse with cold water and drain again. Rinse tomatoes, cut in half, remove seeds and cut into pieces.
Arrange brussel sprouts and diced tomatoes into 4 shallow buttered ramekins.
Melt butter in a saucepan. Add flour and stir. Gradually stir in milk and bring to a boil. Remove the pot from heat and stir in cheese. Season with salt, pepper and chili powder. Pour cheese sauce over the vegetables in the ramekins. Bake in a hot oven for 20-25 minutes until golden brown.
