Roasted Brussel Sprouts

Roasted Brussel Sprouts

Blood Sugar: 9Servings: 4Preparation Time: 30minMeal Category: Dinner
Micronutrients:Vitamin CFolateCalcium

Macronutrients per 100g

Energy
74kcal
Sugar
10g
Fat
0g
Fiber
3g
Sat fat
0g
Protein
3g
Carbs
17g
Sodium
256mg

Ingredients

2 tbsp Honey, 1 tbsp Tamari or light soy sauce, 1 tbsp Chinese vinegar or brown rice vinegar, 1 crushed Garlic clove, 0.5 tsp freshly ground Black pepper, 300g / 10.58oz halved Brussels sprouts, 45g / 1.59oz Bulgur wheat

Preparation

1. Cover 45g / 1.59oz Bulgur wheat with 250ml / 8.45fl oz hot water and soak for 10 minutes, then drain. 2. Combine 2 tbsp Honey, 1 tbsp Tamari or light soy sauce, 1 tbsp Chinese vinegar or brown rice vinegar, 1 crushed Garlic clove, and 0.5 tsp freshly ground Black pepper in a bowl. 3. Add 300g / 10.58oz halved Brussels sprouts and stir to coat. Marinate for 15 minutes. 4. Preheat oven to 200°C (392°F). Line a roasting tin with baking paper. 5. Tip marinated Brussels sprouts and half the Bulgur wheat into the tin. Spread out and bake for 20 minutes or until Brussels sprouts are crisp around edges. 6. Toss in remaining Bulgur wheat and serve immediately.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
22% of RDI
Vitamin C
60% of RDI
Omega 3
0% of RDI
Vitamin A
27% of RDI
Calcium
35% of RDI
Folate
46% of RDI

Good to know

You can replace the bulgur wheat with cooked quinoa. A drizzle of sesame oil and a sprinkle of sesame seeds or a squeeze of lemon juice can enhance the flavor.

How to Prepare

1. Cover 45g / 1.59oz Bulgur wheat with 250ml / 8.45fl oz hot water and soak for 10 minutes, then drain. 2. Combine 2 tbsp Honey, 1 tbsp Tamari or light soy sauce, 1 tbsp Chinese vinegar or brown rice vinegar, 1 crushed Garlic clove, and 0.5 tsp freshly ground Black pepper in a bowl. 3. Add 300g / 10.58oz halved Brussels sprouts and stir to coat. Marinate for 15 minutes. 4. Preheat oven to 200°C (392°F). Line a roasting tin with baking paper. 5. Tip marinated Brussels sprouts and half the Bulgur wheat into the tin. Spread out and bake for 20 minutes or until Brussels sprouts are crisp around edges. 6. Toss in remaining Bulgur wheat and serve immediately.

Good to Know

You can replace the bulgur wheat with cooked quinoa. A drizzle of sesame oil and a sprinkle of sesame seeds or a squeeze of lemon juice can enhance the flavor.

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