Brussels sprouts contains significant amount of vitamins A, C and K, as well as folate and dietary fiber. Here are some of the major nutrients in a cup (150 gr) of cooked Brussels sprouts Calories: 56 , Protein: 4 gr , Carbs: 12 gr, Fiber: 4 gr,Vitamin K: 274% of the RDI, Vitamin C: 162% of the RDI, Vitamin A: 24% of the RDI, Folate: 24% of the RDI, Manganese: 18% of the RDI. But the most impressive is their antioxidant content (especially high in kaempferol). Kaempferol may reduce cancer cell growth, ease inflammation and improve heart health.
Enjoy them “au gratin” with crunchy bacon and creamy cheesy bechamel or simply oven roasted with bacon and olive oil. A healthy side dish for the Christmas table.
Brussel sprouts au gratin
Ingredients: 200 gr bacon, chopped – 400gr brussels sprouts, outer leaves and stems removed – 1 cup grated cheddar cheese – 1 teaspoon salt – 500 ml bechamel
1. Preheat oven to 180°C (256°F)
2. Bring a large pot of salted water to a boil. Add the Brussels sprouts and cook until fork tender (10 minutes). Drain.
3. In a skillet fry the chopped bacon over medium heat until is golden & crispy
4. Tranfer the Brussels sprouts in a large baking dish and add the half of chopped bacon. Season with salt.
5. Pour bechamel over sprouts, sprinkle with cheddar and the remaining bacon
6. Bake the sprouts in a preheated oven at 256°F (180°C) for 20min or until the top is golden. Serve warm.
Oven roasted brussels sprouts with bacon & balsamic
Method: 1. Preheat oven to 200°C (392°F)
2. Wash and slice sprouts in half
3. Put them on a sheet pan with the rest of the ingredients (except balsamic vinegar) and toss to coat with your hands
4. Roast for 25 to 30 minutes, until crispy , and bacon is golden brown. (Stirring halfway through)
5. Remove from the oven. Drizzle with the balsamic vinegar and salt