Your Recipe

\"Pot-Stuck\" Dutch Oven Brussels Sprouts

Składnik Ilość Kalorie
Cytryna 32.5g 9kcal
Brukselka, surowa 226.796g 98kcal
Cebule 40g 16kcal
Sól morska 0.75g 0kcal

Recipe Instructions:

1/2 pound medium-sized Brussels sprouts, quartered
2 tablespoons to 3 extra-virgin olive oil
1/4 cup finely diced onion
1/2 lemon
1 pinch salt, to taste

Bring a pot of heavily salted water to a boil. Blanch your Brussels sprouts for 30 seconds, drain, and dry thoroughly.
The key to getting a good char on your Brussels sprouts is making sure they don't crowd. If you're working with a large pan (e.g. a 10-inch cast iron skillet), cook them all at once. If your pan is smaller, fry in two batches. Heat oil over medium to medium-high heat. Add one sprout, cut-side down; if it begins to sizzle immediately, add the rest. You want most of them to land cut-side down, but don't drive yourself crazy.
Let your sprouts cook, untouched, for a minute or so, and then check them. If they're white or light brown on the bottom, let them cook a bit more. You want to wait to flip them until they are charred and almost black. Once they are, flip to the other side, and wait for side two to cook until crispy. Add salt, toss a few times, then move them all to the edge of the pan.
Add your onion (or half of the onion, if you're working in batches) to the pan. If it looks very dry, add a touch more oil. If you're worried about them burning, turn the heat down a bit. Let them cook for a minute or two, stirring lightly, until they soften slightly.
Toss onions and sprouts together; let them cook for 30 more seconds. Add a squeeze of lemon juice, allow everything to steam for a moment, and then you're done! Taste for salt. Fry your second batch now, if it's still waiting for you.
Note: These taste great at any temperature, so don't stress about timing.

dane odżywcze
Wielkość porcji 150 g | ml
Ilość na porcję 61
257
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 0.4g 1%
Tłuszcz nasycony 0.1g 0%
Sód 177mg 8%
Węglowodany ogółem 14g 5%
Błonnik 5.1g 18%
Cukier 3.7g
Białko 4.4g 9%
Witamina D 0mcg 0%
Wapń 56mg 4%
Żelazo 1.7mg 10%
Potas 493mg 10%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 43.254 mcg 5%
Tiamina [B1] 0.173 mg 14%
Ryboflawina [B2] 0.111 mg 9%
Niacyna [B3] 0.884 mg 6%
Kwas pantotenowy [B5] 0.406 mg 8%
Witamina B6 0.285 mg 17%
Kobalamina [B12] 0 mcg 0%
Kwas foliowy [B9] 74.76 mcg 0%
Witamina C 106.481 mg 118%
Witamina D 0 mcg 0%
Witamina E 1.026 mg 7%
Witamina K 200.794 mcg 167%
Betaina 0.927 mg 0%
Cholina 23.708 mg 4%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 13.5 g 5%
Sugars 3.7 g 7%
Błonnik 5.1 g 18%
Carbohydrate 13.5 g 0%
Węglowodany netto 9.8g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.004 g 0%
Arginina 0.251 g 0%
kwas asparaginowy 0.018 g 0%
Cysteina 0.026 g 0%
Kwas glutaminowy 0.052 g 0%
Glicyna 0.005 g 0%
Histydyna 0.089 g 0%
Izoleucyna 0.152 g 0%
Leucyna 0.177 g 0%
Lizyna 0.182 g 0%
Metionina 0.037 g 0%
Alanina 0.116 g 0%
Prolina 0.002 g 0%
Seryna 0.004 g 0%
Treonina 0.14 g 0%
Tryptofan 0.045 g 0%
Tyrozyna 0.003 g 0%
Walina 0.18 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 56.49 mg 4%
Miedź 0.09 mg 10%
Fluor 0.22 mcg 0%
Żelazo 1.73 mg 10%
Magnez 29.67 mg 7%
Mangan 0.41 mg 18%
Fosfor 86.65 mg 7%
Potas 493.08 mg 10%
Selen 1.98 mcg 4%
Sód 176.85 mg 8%
Cynk 0.52 mg 5%
inne
składnik odżywczy Ilość DV
Woda 129.804 g 0%
Popiół 1.628 g 0%