The star ingredient of the recipe of the day will be Brassica oleracea! What is that face? Didn't you understand what I mean? I'm talking about Brussels sprouts: delicious vegetables that belong to the same category as cabbage, broccoli, cabbage and savoy cabbage. Today we will treat the sprouts for the holidays of Brussels with a super-light béchamel, which we will then brown in the oven.
Video of the Recipe
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Identity Card of the Recipe
- 45 KCal Calories per serving
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Ingrediants
- 350 g of Brussels sprouts
- 400 ml of milk
- 35 g of rice flour
- q.s. of salt
- q.s. of pepper
- 1 grated nutmeg
- 30 g of grated Parmesan cheese
Materials Needed
- Chopping board
- Knife
- Casserole for boiling sprouts
- Casserole for the bechamel
- Pan in ceramic or pyrex with dimensions of 20 X 25 cm
- Grater
- Scale weighs food
- Whip
Preparation
- First, carefully clean the Brussels sprouts, removing any imperfect outer leaves.
- Cut the sprouts in half and dip them in plenty of lightly salted water. Cook for about ten minutes.
- In the meantime, prepare the light béchamel: heat a part of the milk (about 300 ml), season with salt, pepper and add a grated nutmeg. Melt the rice flour in the remaining cold milk, using a whisk.
- As soon as the milk starts to boil, add the dissolved starch as well. Continue stirring maintaining a gentle flame, until the béchamel begins to thicken.
- Gently drain the sprouts from the cooking water, taking care not to break them.
- Spread a couple of heaped spoons of béchamel on the base of a 20 X 25 cm pan. Then place the Brussels sprouts cut in half and cover with the remaining béchamel. Sprinkle with the grated parmesan and bake in the oven at 180 ° C for 20 minutes or until golden brown.
Did you know that
To make the sprouts even tastier, you can add pieces of ham or speck to the bechamel sauce.- Serve the mulled Brussels sprouts while still steaming.
Alice's comment - PersonalCooker
An alternative, tasty and very appetizing side dish, so good that even children will go crazy with happiness! And what's more, hidden here, we can find vitamin C, beta carotene, many other antioxidants and potassium. All the more reason to try this recipe.Nutritional values and Health Comment on the recipe
Brussels Sprouts with Light Béchamel are a medium-calorie side dish. They mainly provide carbohydrates, followed by proteins (of medium biological value) and finally lipids, almost absent. The fibers are well present and the cholesterol is almost insignificant. They are compatible with most diets, including those for metabolic diseases and overweight. The average portion of Brussels Sprouts with Light Béchamel is about 200g (90kcal).
