Sauted Brussel Sprouts
Healthy, because
Even smarter
Nutritional values
No vegetable polarizes like the Brussels sprout. But the mini sprouts have a lot of good ingredients to offer! It is not for nothing that it can rightly be called a little vitamin bomb: It's full of vitamin C. Great for our immune system! Brussels sprouts also contain potassium and phosphorus. Furthermore, the sprouts contain vitamin B1, B2, B6, folic acid and iron. And with 0 grams of fat, but lots of satiating fibre, it is also exactly the right choice for figure-conscious people.
The brussels 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.
(Percentage of daily recommendation)
| Calorie | 229 cal. | (11 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.2 g | (37 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 383.8 μg | (640 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 254 μg | (85 %) | ||
| Pantothenic acid | 0 mg | (0 %) | ||
| Biotin | 0.5 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 281 mg | (296 %) | ||
| Potassium | 1,211 mg | (30 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 9.5 g | |||
| Uric acid | 175 mg | |||
| Cholesterol | 40 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 kilogram Brussels sprouts
- 2 garlic cloves
- 1 onion
- 4 Tbsps clarified butter
- salt
- peppers
Preparation steps
Cook the brussel sprouts in boiling salted water for about 8 minutes. Rinse in cold water. Peel the onion and garlic and chop both very finely.
Heat the butter in a pan. Add the onions and garlic and saute briefly. Drain the brussel sprouts and add to the pan.
Saute everything over low-medium heat for about 15 minutes. Season with salt and pepper and serve while hot.
