 | Prep and Cook Time: 15 minutesIngredients: |
Directions:
- Fill the bottom of the steamer with 2 inches of water.
- While steam is building up in steamer, cut Brussels sprouts into quarters or chop into smaller pieces and let sit for at least 5 minutes to bring out their hidden health benefits.
- Chop or press garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
- Steam Brussels sprouts for 5 minutes.
- Transfer to a bowl. Toss Brussels sprouts, while they are still hot, with the ingredients for the Mediterranean Dressing. (Mediterranean Dressing does not need to be made separately.)
Serves 2
Nutrients in
5-Minute Brussels Sprouts
1.00 serving (249.70 grams)
Nutrient%Daily Value
vitamin K870.3%
vitamin C326.8%
manganese40.5%
vitamin A40.1%
fiber35.1%
folate34.8%
tryptophan28.1%
vitamin B627%
potassium26.1%
vitamin B122%
iron19%
phosphorus17.8%
protein16.7%
molybdenum15.1%
Calories (172)9%
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 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 172.68 calories | ||||
| Nutrient | Amount | DV (%) | Nutrient Density | World’s Healthiest Foods Rating |
|---|---|---|---|---|
| vitamin K | 696.28 mcg | 870.4 | 90.7 | excellent |
| vitamin C | 196.12 mg | 326.9 | 34.1 | excellent |
| manganese | 0.81 mg | 40.5 | 4.2 | very good |
| vitamin A | 2007.40 IU | 40.1 | 4.2 | very good |
| fiber | 8.79 g | 35.2 | 3.7 | very good |
| folate | 139.33 mcg | 34.8 | 3.6 | very good |
| tryptophan | 0.09 g | 28.1 | 2.9 | good |
| vitamin B6 | 0.54 mg | 27.0 | 2.8 | good |
| potassium | 914.47 mg | 26.1 | 2.7 | good |
| vitamin B1 | 0.33 mg | 22.0 | 2.3 | good |
| iron | 3.43 mg | 19.1 | 2.0 | good |
| phosphorus | 178.46 mg | 17.8 | 1.9 | good |
| protein | 8.37 g | 16.7 | 1.7 | good |
| molybdenum | 11.34 mcg | 15.1 | 1.6 | good |
| World’s Healthiest Foods Rating | Rule |
|---|---|
| excellent | DV>=75% OR Density>=7.6 AND DV>=10% |
| very good | DV>=50% OR Density>=3.4 AND DV>=5% |
| good | DV>=25% OR Density>=1.5 AND DV>=2.5% |
In-Depth Nutritional Profile for 5-Minute Brussels Sprouts
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