Frizzled Brussels Sprouts with Roasted Romanesco

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
70%
Frizzled Brussels Sprouts with Roasted Romanesco
35 min.
4
250kcal

Suggestions

Ingredients

  • pint brussels sprouts stemmed
  • clove garlic smashed
  •  juice of lemon juiced
  • servings kosher salt and pepper black freshly ground
  • servings olive oil extra-virgin
  • servings pomegranate seeds 
  • pinch pepper flakes red crushed
  • 0.5 head broccoflower quartered

Equipment

  • frying pan
  • baking sheet
  • oven

Directions

  1. Preheat the oven to 400 degrees F.
  2. Toss the romanesco with half of the lemon juice, some olive oil and season with salt and black pepper. Put on a baking sheet and place into the oven. Roast until golden brown, about 10 minutes.
  3. Coat a large sautepan with olive oil.
  4. Add the garlic and red pepper flakes and bring to medium heat. When the garlic has turned a lovely golden brown, 2 to 3 minutes, remove it from the pan and ditch it - it has fulfilled its garlic destiny!
  5. Add the Brussels sprouts and toss to combine. Season with salt, and cook until the sprouts have wilted, 2 to 3 minutes.
  6. Remove the lid, raise the heat to medium-high and let the sprout leaves brown and frizzle, about5 minutes more. Taste and season with salt if needed.
  7. Toss with the pomegranate seeds, roasted romanesco and remaining lemon juice.

Nutrition Facts

Calories250kcal
Protein8.16%
Fat51.04%
Carbs40.8%

Properties

Glycemic Index
40.25
Glycemic Load
10.6
Inflammation Score
-8
Nutrition Score
19.972173960313%

Flavonoids

Catechin
0.35mg
Epigallocatechin
0.14mg
Epicatechin
0.07mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
4mg
Apigenin
0.01mg
Luteolin
0.41mg
Kaempferol
1.02mg
Myricetin
0.01mg
Quercetin
2.31mg
Gallocatechin
0.15mg

Nutrients percent of daily need

Calories:249.96kcal
12.5%
Fat:15.4g
23.69%
Saturated Fat:2.12g
13.22%
Carbohydrates:27.7g
9.23%
Net Carbohydrates:19.65g
7.15%
Sugar:14.72g
16.36%
Cholesterol:0mg
0%
Sodium:33.12mg
1.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.54g
11.08%
Vitamin K:232.28µg
221.22%
Vitamin C:112.71mg
136.62%
Fiber:8.05g
32.2%
Folate:106.77µg
26.69%
Manganese:0.53mg
26.44%
Vitamin E:3.6mg
24.01%
Potassium:678.48mg
19.39%
Vitamin A:900.42IU
18.01%
Vitamin B6:0.34mg
16.89%
Vitamin B1:0.23mg
15.08%
Phosphorus:114.92mg
11.49%
Iron:2.03mg
11.29%
Copper:0.23mg
11.26%
Magnesium:38.49mg
9.62%
Vitamin B2:0.15mg
9.11%
Vitamin B5:0.71mg
7.09%
Calcium:60.86mg
6.09%
Vitamin B3:1.15mg
5.76%
Zinc:0.82mg
5.44%
Selenium:2.45µg
3.5%