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5-Minute "Quick Steamed" Brussels Sprouts
Cooking whole Brussels Sprouts can take a long time and produce a strong smell. I discovered that thinly slicing and steaming them helps to make them sweeter with no odor—and they are done cooking in 5 minutes! Toss with the easy-to-prepare Mediterranean Dressing to enhance their flavor. Red onions add a sweet flavor to this recipe.
5-Minute Prep and Cook Time: 5 minutes

Ingredients:
  • 1 lb Brussels sprouts
  • 1/2 red onion, sliced
  • Mediterranean Dressing

  • 3 TBS extra virgin olive oil
  • 2 tsp lemon juice
  • 1 medium cloves garlic, pressed or finely chopped
  • Sea salt and black pepper to taste

  • Optional: 1 TBS dijon mustard, 1 TBS minced parsley

Directions:

  1. Fill the bottom of the steamer with 2 inches of water.
  2. Cut Brussels Sprouts in half and slice as thin as possible or pulse to chop in food processor. Let them sit for 5-10 minutes before steaming.
  3. Chop or press garlic and slice onion and let sit for at least 5 minutes.
  4. Place onions on the bottom of the steamer basket with Brussels sprouts on top of onions. Cover with a tight-fitting lid. Steam for 5 minutes.
  5. Transfer to a bowl. For more flavor, toss Brussels Sprouts with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat soluble vitamins and carotenoids found in foods, such as Brussels Sprouts, may be better absorbed when

    consumed with fat-containing foods like extra virgin olive oil. Dressing helps tenderize Brussels Sprouts. 5-10 minutes after they are dressed you will find they will have become more tender.

Serves 2

Nutritional Profile

5-Minute Brussels Sprouts
1.00 serving
(249.70 grams)
Calories: 173

NutrientDRI/DV

 vitamin K774%

 vitamin C261%


 folate35%

 fiber35%







 copper20%

 iron19%

 protein17%



Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 5-Minute "Quick Steamed" Brussels Sprouts is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

5-Minute Brussels Sprouts
1.00 serving
249.70 grams
Calories: 173

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K696.28 mcg77480.6excellent
vitamin C196.12 mg26127.3excellent
manganese0.81 mg414.2very good
fiber8.79 g353.7very good
folate139.33 mcg353.6very good
vitamin B60.54 mg323.3good
vitamin B10.33 mg282.9good
potassium914.47 mg262.7good
phosphorus178.46 mg252.7good
molybdenum11.34 mcg252.6good
vitamin A200.44 mcg RAE222.3good
copper0.18 mg202.1good
iron3.43 mg192.0good
vitamin B20.22 mg171.8good
protein8.37 g171.7good
pantothenic acid0.72 mg141.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 5-Minute "Quick Steamed" Brussels Sprouts

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