While Brussels sprouts and leeks aren’t what first come to mind when we think of low-carb and ketogenic diet friendly foods, we can incorporate these nutritionally dense foods into the diet on occasion. What it takes is the right combination of ingredients to get the balance of fats, carbs and proteins.
Here, we cook the vegetables in a healthy amount of coconut oil, which causes the leeks to almost “melt” into the sprouts, creating a rich silky texture. Topping it off, we splurge on some chopped Prosciutto, which adds a nice saltiness to the dish that Brussels sprouts definitely need, as well as some textural contrast.
This recipe makes 6 servings. You can halve it if you don’t need quite so much, or save the leftovers up to 3 days in the refrigerator tightly covered and add a scoop to your lunch salad.
For holidays or large meals, the recipe can be easily doubled.
Yields 6 servings of Brussels Sprouts with Melted Leeks and Prosciutto
The Preparation
- 1/2 cup leek
- 6 ounces brussels sprouts
- 1/4 cup coconut oil
- 4 ounces prosciutto, diced
The Execution
1. Wash the leeks thoroughly and slice thinly. Rinse the sliced leeks in a fine-mesh colander to remove any remaining grit.
2. Wash the Brussels sprouts, trim off the ends, and halve.
3. Preheat a skillet over medium heat and add the coconut oil to the pan. Once hot, cook the leeks and sprouts until the leeks begin to brown.
4. Add the diced prosciutto on top of the vegetables and cover the pan with a lid. Reduce the heat to low and cook for 10 minutes.
5. Mix everything together before serving.
This makes a total of 6 servings of Brussels Sprouts with Melted Leeks and Prosciutto. Each serving comes out to be 131 calories, 10.7g fats, 1.9g net carbs, and 6.1g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 1/2 cup leek | 16 | 0.1 | 4 | 0.5 | 3.4 | 0.4 |
| 6 ounce brussels sprouts | 61 | 0.9 | 12.1 | 4.4 | 7.7 | 4.4 |
| 1/4 cup coconut oil | 486 | 54 | 0 | 0 | 0 | 0 |
| 4 ounce prosciutto | 221 | 9.4 | 0.3 | 0 | 0.3 | 31.5 |
| Totals | 785 | 64.4 | 16.4 | 4.9 | 11.4 | 36.4 |
| Per Serving (/6) | 131 | 10.7 | 2.7 | 0.8 | 1.9 | 6.1 |
Brussels Sprouts with Melted Leeks and Prosciutto
Ingredients
- ½ cup leek
- 6 ounce brussels sprouts
- ¼ cup coconut oil
- 4 ounce prosciutto diced
Instructions
- Wash the leeks thoroughly and slice thinly. Rinse the sliced leeks in a fine-mesh colander to remove any remaining grit.
- Wash the Brussels sprouts, trim off the ends, and halve.
- Preheat a skillet over medium heat and add the coconut oil to the pan. Once hot, cook the leeks and sprouts until the leeks begin to brown.
- Add the diced prosciutto on top of the vegetables and cover the pan with a lid. Reduce the heat to low and cook for 10 minutes.
- Mix everything together before serving.
