Roasted Brussel Sprouts with Fennel
Healthy, because
Even smarter
Nutritional values
Brussel sprouts add fiber and vitamin C to this dish while fennel provides calcium and magnesium.
This recipe is vegetarian as-is, but goes beautifully with some grilled chicken if you're looking for a more filling dish.
(Percentage of daily recommendation)
| Calorie | 172 cal. | (8 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.9 g | (33 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 311.2 μg | (519 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 221 μg | (74 %) | ||
| Pantothenic acid | 0 mg | (0 %) | ||
| Biotin | 0 μg | (0 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 226 mg | (238 %) | ||
| Potassium | 1,173 mg | (29 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 28 ozs Brussels sprouts
- 1 Fennel
- 4 Tbsps Canola oil
- 4 ozs Vegetable broth
- salt
- freshly ground peppers
- 1 pinch cinnamon
- 1 pinch Nutmeg
- 1 tsp lemon juice
Preparation steps
Rinse the brussels sprouts, remove the outer leaves, and cut into halves or quarters. Make sure that the leaves remain attached to the stem. Rinse the fennel, wipe clean, remove the stalk, and julienne.
Heat the oil in a large pan, and add the brussels sprouts and fennel. Sauté for 1-2 minutes, stirring occasionally. Add enough broth to cover the bottom of the pan. Cover, and cook for 5-7 minutes. Remove the lid, and cook another 2-3 minutes, or until the broth has evaporated completely. Season to taste with the salt, pepper, cinnamon, nutmeg, and lemon juice.
