Your Recipe

Sautéed Brussels Sprouts

Zutat  Menge  Kalorien 
Rosenkohl, roh 453.592g 195kcal

Recipe Instructions:

1 pound Brussels sprouts
Neutral oil (such as vegetable or canola)
Kosher salt
Freshly ground black pepper and/or crushed red pepper flakes
Freshly squeezed lemon juice and/or your favorite vinegar

Trim the very bottom of the Brussels sprouts, removing the roughed-up base but keeping the core intact. Halve the Brussels sprouts lengthwise.
Set a large skillet—preferably cast-iron—over medium-high heat. (The skillet should be large enough that the halved sprouts can lie in a single layer. If that’s not possible, you can cook the sprouts in batches.) Add about 2 tablespoons of oil, enough to generously lacquer the bottom.
When the oil is hot and almost smoking, add the Brussels sprouts. Sprinkle generously with salt and toss so all the sprouts are coated in fat. Use tongs to ensure that all the sprouts are laying flat, cut side facing down. Cook for 3 to 6 minutes—rotating the pan halfway through, but not stirring the sprouts at all—until the bottoms are golden brown and charring. If the pan starts to look dry at any point, add more oil as needed. Flip the sprouts and continue cooking, 2 to 4 minutes, until they’re almost as tender as you like (they’ll continue to cook a bit outside the pan). Turn off the heat and season with pepper to taste and more salt if you need it. Transfer to a platter.
These are great hot, warm, or at room temperature. Just before serving, season with lemon juice or vinegar to taste.

Nährwertangaben 
Portionsgröße  113 g | ml
Menge pro Portion  49
204
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 0.3g 0%
Gesättigte Fettsäuren  0.1g 0%
Natrium 28mg 1%
Gesamte Kohlenhydrate  10g 4%
Ballaststoffe  4.3g 15%
Zucker  2.5g
Protein  4g 8%
Vitamin D 0mcg 0%
Kalzium 48mg 4%
Eisen  1.6mg 9%
Kalium 441mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 43.091 mcg 5%
Thiamin [B1] 0.158 mg 13%
Riboflavin [B2] 0.102 mg 8%
Niacin [B3] 0.845 mg 5%
Pantothensäure [B5] 0.35 mg 7%
Vitamin B6 0.248 mg 15%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 69.173 mcg 0%
Vitamin C 96.388 mg 107%
Vitamin D 0 mcg 0%
Vitamin E 0.998 mg 7%
Vitamin K 200.714 mcg 167%
Betain 0.907 mg 0%
Cholin 21.659 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.1 g 4%
Sugars 2.5 g 5%
Ballaststoffe  4.3 g 15%
Carbohydrate 10.1 g 0%
Netto-Kohlenhydrate 7.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0 g 0%
Arginin 0.23 g 0%
Asparaginsäure 0 g 0%
Cystein 0.025 g 0%
Glutaminsäure 0 g 0%
Glycin 0 g 0%
Histidin 0.086 g 0%
Isoleucin 0.15 g 0%
Leucin 0.172 g 0%
Lysin 0.175 g 0%
Methionin 0.036 g 0%
Phenylalanin 0.111 g 0%
Prolin 0 g 0%
Serin 0 g 0%
Threonin 0.136 g 0%
Tryptophan 0.042 g 0%
Tyrosin 0 g 0%
Valin 0.176 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 47.63 mg 4%
Kupfer 0.08 mg 9%
Fluorid 0 mcg 0%
Eisen  1.59 mg 9%
Magnesium 26.08 mg 6%
Mangan 0.38 mg 17%
Phosphor 78.24 mg 6%
Kalium 441.12 mg 9%
Selen 1.81 mcg 3%
Natrium 28.35 mg 1%
Zink 0.48 mg 4%
andere
Nährstoff Menge  DV
Wasser 97.522 g 0%
Asche 1.554 g 0%