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5-Minute Brussels Sprouts

Even if you have not been a fan of Brussels sprouts, I think you will love this Healthiest Way of Recipe. It not only has great flavor, takes little time to prepare, but one serving provides 870% of the daily value (DV) for health-promoting vitamin K, 326% DV for vitamin C and 40% DV for vitamin A. And they only take minutes to prepare. Enjoy!

Prep and Cook Time: 15 minutes Ingredients: 1 lb Brussels sprouts Mediterranean Dressing 3 TBS extra virgin olive oil 2 tsp lemon juice 2 medium cloves garlic, chopped or pressed 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. While steam is building up in steamer, cut Brussels sprouts into quarters and let sit for at least 5 minutes to bring out their hidden health benefits.
3. Chop or press garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
4. Steam Brussels sprouts for 5 minutes.
5. 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

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Healthy Cooking Tips:

To mellow the flavor of garlic, add garlic to Brussels sprouts for the last 2 minutes of steaming. If you opt to include the mustard and parsley, add them to the Brussels sprouts when you add the dressing ingredients.

Nutritional Profile

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 dietary 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 (pyridoxine) 0.54 mg 27.0 2.8 good potassium 914.47 mg 26.1 2.7 good vitamin B1 (thiamin) 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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