Bumped-Up Brussels Sprouts

Gluten Free
Dairy Free
Health score
37%
Bumped-Up Brussels Sprouts
35 min.
4
508kcal

Suggestions

Ingredients

  • 1.5 tablespoons balsamic vinegar 
  • pints brussels sprouts trimmed halved
  • tablespoons capers drained
  • 0.3 cup currants 
  • tablespoons olive oil extra-virgin
  • ounces pancetta 
  • 0.3 cup pinenuts 
  • 0.3 cup raisins 
  • servings salt and pepper black freshly ground

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 350 degrees F.
  3. In a medium pan over medium heat, cook the pancetta and capers.
  4. Remove from the pan, reserving a little of the pancetta fat in the pan.
  5. Add the Brussels sprouts to the pan and cook over medium heat to begin to brown. Dress with balsamic and olive oil, a little salt (capers and pancetta are salty) and pepper.
  6. Place into the oven and roast, tossing a couple of times, until nicely caramelized, 15 to 20 minutes.
  7. Put the pine nuts in a small, dry, saute pan and toast over a low flame, tossing a couple of times, just until lightly browned, 3 to 4 minutes.
  8. Once the sprouts are ready, remove them from the oven and put into a big serving bowl.
  9. Add the pancetta, the capers, pine nuts, currants and raisins. Toss and check for seasoning.
  10. Serve.

Nutrition Facts

Calories508kcal
Protein11.59%
Fat59.78%
Carbs28.63%

Properties

Glycemic Index
49.45
Glycemic Load
9.87
Inflammation Score
-9
Nutrition Score
32.606521891511%

Flavonoids

Naringenin
7.78mg
Apigenin
0.01mg
Luteolin
0.79mg
Kaempferol
12.54mg
Quercetin
18.35mg

Nutrients percent of daily need

Calories:507.89kcal
25.39%
Fat:35.92g
55.27%
Saturated Fat:7.84g
49.03%
Carbohydrates:38.71g
12.9%
Net Carbohydrates:28.01g
10.19%
Sugar:12.15g
13.5%
Cholesterol:28.07mg
9.36%
Sodium:570.42mg
24.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.67g
31.34%
Vitamin K:433.57µg
412.93%
Vitamin C:202.45mg
245.39%
Manganese:1.89mg
94.27%
Fiber:10.7g
42.8%
Folate:151.17µg
37.79%
Vitamin A:1821.03IU
36.42%
Potassium:1227.74mg
35.08%
Vitamin B6:0.69mg
34.38%
Vitamin B1:0.51mg
34.22%
Vitamin E:4.91mg
32.72%
Phosphorus:306.97mg
30.7%
Iron:4.76mg
26.43%
Magnesium:97.25mg
24.31%
Vitamin B3:4.27mg
21.33%
Copper:0.42mg
20.95%
Vitamin B2:0.31mg
18.44%
Selenium:12.63µg
18.04%
Zinc:2.3mg
15.35%
Calcium:119.12mg
11.91%
Vitamin B5:1.01mg
10.14%
Vitamin B12:0.21µg
3.54%
Vitamin D:0.17µg
1.13%