Spicy Brussels Sprouts with Fried Capers

Gluten Free
Dairy Free
Very Healthy
Health score
68%
Spicy Brussels Sprouts with Fried Capers
25 min.
8
136kcal

Suggestions

Ingredients

  • pounds brussels sprouts trimmed halved
  • 0.5 cup brined capers drained
  •  garlic cloves minced
  • 0.5  optional: lemon 
  • fillet oil-packed anchovy finely chopped
  • 0.3 cup olive oil extra-virgin
  • 0.5 tsp chile flakes red

Equipment

  • frying pan
  • paper towels
  • pot
  • slotted spoon

Directions

  1. Bring a large pot of salted water to a boil.
  2. Add brussels sprouts and cook just until tender and bright green, about 5 minutes.
  3. Drain and set aside.
  4. Meanwhile, blot capers on a paper towel.
  5. Heat oil in a large frying pan over high heat.
  6. Add capers and cook, stirring carefully (mixture will splatter), until capers start to open and are brown and crisp, about 5 minutes. With a slotted spoon, transfer capers to a paper towel to drain.
  7. Add garlic and anchovies to pan and cook until fragrant, about 1 minute.
  8. Add brussels sprouts and chile flakes and stir to coat with oil. Cook, stirring occasionally, until starting to brown, about 5 minutes.
  9. Transfer to a serving plate and sprinkle with capers and a squeeze of lemon.

Nutrition Facts

Calories136kcal
Protein12.05%
Fat57.07%
Carbs30.88%

Properties

Glycemic Index
10.94
Glycemic Load
2.05
Inflammation Score
-8
Nutrition Score
17.150869552208%

Flavonoids

Eriodictyol
1.44mg
Hesperetin
1.88mg
Naringenin
3.77mg
Apigenin
0.01mg
Luteolin
0.51mg
Kaempferol
15.34mg
Myricetin
0.05mg
Quercetin
21.14mg

Nutrients percent of daily need

Calories:136.23kcal
6.81%
Fat:9.55g
14.69%
Saturated Fat:1.36g
8.52%
Carbohydrates:11.62g
3.87%
Net Carbohydrates:6.72g
2.44%
Sugar:2.72g
3.03%
Cholesterol:0.9mg
0.3%
Sodium:335.26mg
14.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.53g
9.07%
Vitamin K:208.97µg
199.02%
Vitamin C:100.67mg
122.03%
Manganese:0.41mg
20.42%
Fiber:4.91g
19.63%
Vitamin A:909.48IU
18.19%
Folate:72.62µg
18.16%
Vitamin E:2.46mg
16.38%
Vitamin B6:0.27mg
13.52%
Potassium:466.09mg
13.32%
Vitamin B1:0.16mg
11%
Iron:1.94mg
10.8%
Phosphorus:84.55mg
8.46%
Magnesium:31.22mg
7.8%
Vitamin B2:0.12mg
7.32%
Copper:0.13mg
6.47%
Calcium:57.82mg
5.78%
Vitamin B3:1.15mg
5.76%
Vitamin B5:0.38mg
3.81%
Selenium:2.65µg
3.79%
Zinc:0.56mg
3.7%
Source:My Recipes