Brussels sprouts, or Brussels cabbage, It belongs to the family of cross vegetables – the same in which we will find broccoli, kale or cauliflower. It comes from Belgium and was created from a cross -shower crossword. Although her appearance has associations with miniature cabbage, in terms of composition and action is a real treasury of health.
What does this small cabbage hide?
- Vitamins C, K, and from group B – support immunity, blood clotting, sight and nervous system,
- fiber – supports digestion, regulates the intestinal work and lowers cholesterol,
- folic acid – necessary for the proper work of the heart and nervous system, especially important in the diet of women planning pregnancy,
- antioxidants – neutralize free radicals and have anti -inflammatory,
- potassium, iron, calcium and magnesium – support the circulatory system and muscles.
Brussels sprouts has a low glycemic index (approx. 15-20), which makes it a great choice for people with diabetes, insulin resistance and all those who care about stable blood sugar levels. It is also worth emphasizing that this Low -calorie vegetable – 100 g Brussels sprouts are only 40 kcalwith high saturation with nutritional values.
Regular consumption of Brussels sprouts can bring specific benefits to the whole body. The flavonoids and fiber contained in it help lower blood pressure and level of bad LDL cholesterol. High fiber content supports microbiota and prevents constipationvitamin C and sulfur compounds They act antibacterial and strengthen the immune system. Brussels supports the detoxification of the body, activating hepatic enzymes that remove toxins. It is also invaluable for skin and bones – vitamin K and calcium support bone mineralizationand antioxidants slow down the aging process.
Only A contraindication may be hypothyroidism – Brussels sprouts, like other brassica, contains carogenic compounds that may hinder iodine absorption. However, this does not mean the need to completely abandon the vegetable, but only moderately in consumption and the use of thermal treatment, which reduces the content of these substances.
This dish is an ideal example that Brussels sprouts can be not only healthy, but also very tasty. The casserole combines the delicacy of vegetables with intense bacon and the creamy cheese consistency. It works as an independent lunch, dinner or warm meat appetizer.
Ingredients (for 3-4 portions):
- 400 g of fresh or frozen Brussels sprouts,
- 150 g of smoked bacon,
- a spoon of butter,
- 2 cloves of garlic,
- 150 ml of cream 18% or 30%,
- 80 stark cheese (e.g. cheddar, gruyère, parmezan lub of the mix),
- salt and freshly ground pepper,
- Optional: a pinch of nutmeg or thyme.
Preparation step by step:
- Preparation of Brussels sprouts. Clean Brussels sprouts of external leaves and cross the larger heads in half. Put them into salted boiling water for 3-4 minutes, and then pour cold water to keep them color and firmness.
- Frying bacon. Cut the bacon into cubes and fry in a dry frying pan until crunchy. Transfer it to a paper towel to drain excess fat.
- Preparation of the sauce. Melt butter in the same pan, add chopped garlic and fry for a while. Pour in the cream, add half the grated cheese and season with salt, pepper and possibly a nutmeg. Cook for 2-3 minutes on low heat until the sauce thickens slightly.
- Baking. Place Brussels sprouts in an ovenproof dish, add bacon and pour the whole sauce. Sprinkle the rest of the cheese. Bake at 190 ° C for about 20 minutes until the top is browned.
- Pass. The casserole tastes best immediately after removing from the oven. It can be served with bread, rice or as an addition to meat.
Brussels sprouts in this edition maintains slightly crunchy, the bacon adds aroma, and the cheese sleeps in a creamy, warming dish.
Brussels sprouts are an extremely universal vegetable. You can cook it, bake, stew, grill and even eat raw – in the right company it can create many interesting dishes.
1. Brussels sprouts with honey and garlic
This is the easiest way to like Brussels sprouts. Just cut the heads in half, mix with oil, a spoonful of honey, garlic, salt and pepper, and then bake for 20 minutes at 200 ° C. Slightly caramelized gains a sweet taste that breaks its natural bitterness.
2. Brussels sprouts with nuts and Parmesan cheese
An ideal addition to meat or fish. After cooking Brussels sprouts, mix it with chopped walnuts, a little butter and grated Parmesan cheese. The whole can be sprinkled with fresh parsley.
3. Brussels sprouts cream soup
A smooth, velvety cream from Brussels sprouts with the addition of potato and cream is a proposal for cold days. After cooking all the ingredients, simply mix them smoothly and season with a little lemon juice.
4. Salad with Brussels sprouts and egg
Cooked or baked Brussels sprouts can be served in salads – they blend well with hard -boiled egg, pumpkin seeds, dried tomatoes and light dressing of oil and mustard.
5. Brussels sprouts on Oriental
In the Asian version, it is worth frying Brussels sprouts in a wok with ginger, soy sauce and sesame. This is a quick, light dish that can be an addition to rice or tofu.
The casserole with bacon and cheese is the perfect dish for autumn and winter – filling, aromatic and nourishing. In combination with fat, protein and spices reveals the fullness of its taste. It contains fiber and vitamins from Brussels sprouts, cheese protein and bacon fats. This is a compromise between healthy food and a full taste, homemade meal.
Source: NowowoPuje.pl
