Brussels Sprouts with Toasted Almonds

Vegetarian
Gluten Free
Popular
Health score
38%
Brussels Sprouts with Toasted Almonds
30 min.
6
334kcal

Suggestions

Ingredients

  • lb old-looking outer leaves fresh trimmed
  • Tbsp butter 
  • 0.5  onion chopped
  • servings salt and pepper 
  • teaspoon juice of lemon fresh
  • 0.3 cup slivered almonds toasted

Equipment

  • bowl
  • frying pan
  • slotted spoon

Directions

  1. Parboil the brussels sprouts: Bring 2 quarts of salted water (1 Tbsp of salt) to a rolling boil.
  2. Add the brussels sprouts and parboil them for 3 minutes or until just tender. (You could also steam them if you prefer.) They should be almost cooked all the way through (split one in half to test).
  3. Remove the sprouts with a slotted spoon to a bowl of ice water for a minute to shock the brussels sprouts and help them retain their bright green color.
  4. Remove them from the ice water and cut the sprouts into halves.
  5. Sauté onions, then brussels sprouts:
  6. Heat 2-3 Tbsp of butter in a large sauté pan on medium heat.
  7. Add the chopped onions and cook until translucent, about 4-5 minutes.
  8. Add 2-3 Tbsp more of butter and the brussels sprouts halves. Increase the heat to medium high and cook for several more minutes. Salt and pepper to taste, while the brussels sprouts are cooking.
  9. Do not overcook! Overcooked brussels sprouts are bitter and are the main reason why some people don't like them.
  10. Stir in lemon juice, add toasted almonds:
  11. Remove the pan from the heat, stir in the lemon juice and half of the toasted almonds.
  12. Add salt and pepper to taste.
  13. Place in serving dish and garnish with the rest of the toasted almonds.

Nutrition Facts

Calories334kcal
Protein6.75%
Fat35.84%
Carbs57.41%

Properties

Glycemic Index
14.5
Glycemic Load
0.23
Inflammation Score
-10
Nutrition Score
31.518261195525%

Flavonoids

Cyanidin
0.11mg
Catechin
0.06mg
Epigallocatechin
0.12mg
Epicatechin
0.03mg
Eriodictyol
0.05mg
Hesperetin
0.12mg
Naringenin
0.03mg
Isorhamnetin
0.58mg
Kaempferol
0.08mg
Quercetin
1.88mg

Nutrients percent of daily need

Calories:334.4kcal
16.72%
Fat:16.25g
25.01%
Saturated Fat:6.76g
42.28%
Carbohydrates:58.57g
19.52%
Net Carbohydrates:37.96g
13.81%
Sugar:0.61g
0.68%
Cholesterol:20.35mg
6.78%
Sodium:272.47mg
11.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.89g
13.78%
Manganese:6.29mg
314.47%
Iron:32.7mg
181.65%
Vitamin A:4912.63IU
98.25%
Fiber:20.6g
82.41%
Vitamin B6:1.33mg
66.66%
Calcium:647.15mg
64.71%
Vitamin C:36.15mg
43.82%
Folate:140.25µg
35.06%
Magnesium:104.03mg
26.01%
Vitamin B2:0.38mg
22.08%
Zinc:2.96mg
19.75%
Copper:0.36mg
18.23%
Potassium:449.46mg
12.84%
Phosphorus:112.07mg
11.21%
Vitamin E:1.37mg
9.16%
Vitamin B3:1.69mg
8.47%
Selenium:2.44µg
3.49%
Vitamin B1:0.02mg
1.39%