Sautéed Brussels Sprouts with Orange and Walnuts

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
83%
Sautéed Brussels Sprouts with Orange and Walnuts
45 min.
8
123kcal

Suggestions


Looking for a vibrant side dish that elevates any meal? Try our Sautéed Brussels Sprouts with Orange and Walnuts! This deliciously healthy recipe combines the earthy flavor of Brussels sprouts with the sweet zest of navel oranges and the satisfying crunch of toasted walnuts. Perfect for any occasion, this dish is not just a meal; it’s a celebration of flavor and nutrition. With a health score of 83, it fits beautifully into a vegetarian, vegan, gluten-free, and dairy-free lifestyle, making it an ideal choice for all guests.

Each serving boasts a mere 123 calories, yet it is packed with nutrients, highlighting the perfect balance of protein, fats, and carbohydrates. The process is simple and can be accomplished in just 45 minutes, making it an effortless addition to your dinner table or a fantastic choice for potlucks and gatherings. Serve these Brussels sprouts warm, at room temperature, or even chilled as a refreshing salad, providing you with versatility in presentation and enjoyment.

From the moment the shallots hit the pan, releasing their aromatic flavors, to the vibrant orange zest that invites everyone to dig in, this dish promises to be a crowd-pleaser while impressively catering to various dietary preferences. Let the delightful combination of flavors and textures captivate your taste buds, and bring a new favorite to your repertoire with this wholesome side!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • pounds brussels sprouts trimmed halved
  •  navel oranges 
  • tablespoons olive oil extra virgin extra-virgin
  • 0.3 teaspoon salt 
  •  shallots minced
  • 0.3 cup walnuts toasted coarsely chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Zest entire orange and juice half of it (about 1/4 cup).
  2. In a 12-inch saut pan, heat 1 tablespoon oil over medium-high heat. Saut shallot for 1 minute.
  3. Add half of Brussels sprouts, cut-side down, in a single layer; sprinkle with 1/8 teaspoon salt. Cook for 4 minutes.
  4. Add half of orange juice, flip sprouts and cook for 4 minutes.
  5. Transfer sprouts to a large serving bowl. Repeat with remaining oil, sprouts, salt and juice.
  6. Add second batch of sprouts to serving bowl with first batch.
  7. Toss sprouts with walnuts and orange zest and season with pepper.
  8. Serve warm, at room temperature or chilled as a salad.

Nutrition Facts

Calories123kcal
Protein14.06%
Fat46.31%
Carbs39.63%

Properties

Glycemic Index
14.25
Glycemic Load
2.07
Inflammation Score
-8
Nutrition Score
17.698260794515%

Flavonoids

Cyanidin
0.13mg
Hesperetin
3.83mg
Naringenin
4.97mg
Luteolin
0.5mg
Kaempferol
0.98mg
Quercetin
2.21mg

Nutrients percent of daily need

Calories:122.57kcal
6.13%
Fat:7.05g
10.85%
Saturated Fat:0.86g
5.35%
Carbohydrates:13.58g
4.53%
Net Carbohydrates:8.44g
3.07%
Sugar:4.36g
4.84%
Cholesterol:0mg
0%
Sodium:101.75mg
4.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.82g
9.64%
Vitamin K:203.08µg
193.41%
Vitamin C:107.04mg
129.75%
Manganese:0.57mg
28.55%
Fiber:5.14g
20.55%
Folate:80.97µg
20.24%
Vitamin A:899.69IU
17.99%
Vitamin B6:0.3mg
14.97%
Potassium:502.99mg
14.37%
Vitamin B1:0.19mg
12.54%
Vitamin E:1.56mg
10.43%
Phosphorus:101.11mg
10.11%
Iron:1.82mg
10.09%
Magnesium:36.47mg
9.12%
Copper:0.17mg
8.37%
Vitamin B2:0.12mg
7%
Calcium:61.44mg
6.14%
Vitamin B3:0.98mg
4.9%
Zinc:0.65mg
4.36%
Vitamin B5:0.43mg
4.34%
Selenium:2.09µg
2.99%
Source:My Recipes