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Crispy topped brussels sprouts
Breadcrumbs fried in hazelnut oil add a nutty flavour and crunch to this festive vegetable.
What you need
- 575 g brussels sprouts, trimmed
- 6 tsp-45 ml hazelnut oil
- 100 g fresh white breadcrumbs
- freshly ground black pepper
Method
Cook the brussels sprouts in boiling water for 5-10 min until just tender. Drain well.
Heat the oil in a frying pan. Gently fry the breadcrumbs until they have absorbed all the oil and are crispy and golden.
Pile the brussels sprouts into a warm serving dish. Sprinkle over the breadcrumbs.
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Preparation 5 minutes Cook 5 minutes Total 10 minutes -
Energy 197 kcal/serving Fat 4.61 g/serving Carbohydrates 107.65 g/serving Glycaemic Index 38 Glycaemic Load 10.34 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 826 | 462 | 10475 | 8350 |
| Energy (kcal) | 197 | 110 | 2500 | 2000 |
| Protein (g) | 7.18 | 4.02 | ||
| Carbohydrate (g) | 26.9 | 15.0 | 345 | 275 |
| Fat (g) | 8.25 | 4.61 | 95 | 70 |
| Fat (saturated) (g) | 0.74 | 0.41 | ||
| Fibre (g) | 6.11 | 3.42 | ||
| Sodium (mg) | 188 | 105 | ||
| Salt (equivalent) (g) | 0.47 | 0.26 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 126 | 70.7 | 800 |
| Vitamin B-12 (µg) | 0.01 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.33 | 0.19 | 2 |
| Vitamin C (mg) | 122 | 68.3 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.37 | 0.77 | 10 |
| Zinc (mg) | 0.78 | 0.44 | 15 |
| Calcium (mg) | 91.0 | 50.9 | 800 |
| Folate (mcg) | 114 | 64.1 | 200 |
| Iron (mg) | 2.87 | 1.61 | 14 |
| Magnesium (mg) | 39.9 | 22.3 | 300 |
| Niacin (mg) | 2.20 | 1.23 | 18 |
| Pantothenic acid (mg) | 0.55 | 0.31 | 6 |
| Riboflavin (mg) | 0.23 | 0.13 | 1.6 |
| Phosphorous (mg) | 125 | 70.3 | 800 |
| Thiamin (mg) | 0.33 | 0.19 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible black pepper or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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