Vegetarian Delicacy

Brussels Sprouts Casserole

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Average: 3.3 (3 votes)
(3 votes)
Brussels Sprouts Casserole
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Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
347
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie347 cal.(17 %)
Protein23 g(23 %)
Fat20 g(17 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.4 μg(2 %)
Vitamin E2.3 mg(19 %)
Vitamin K312.3 μg(521 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.9 mg(64 %)
Folate244 μg(81 %)
Pantothenic acid0.7 mg(12 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C241 mg(254 %)
Potassium1,314 mg(33 %)
Calcium529 mg(53 %)
Magnesium79 mg(26 %)
Iron2.3 mg(15 %)
Iodine27 μg(14 %)
Zinc3.1 mg(39 %)
Saturated fatty acids12 g
Uric acid153 mg
Cholesterol47 mg
Complete sugar12 g

Ingredients

for
4
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
How healthy are the main ingredients?
Brussels sproutsMountain cheeseTomatosalt

Preparation steps

1.

Preheat the oven to 180°C (approximately 350°F).

2.

Rinse brussels sprouts, trim, remove exterior leaves, cut back slightly and cut in half.

3.

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.

4.

Arrange brussel sprouts and diced tomatoes into 4 shallow buttered ramekins.

5.

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.

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