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
- ½ cup leeks
- 2 cups Brussels sprouts
- ¼ cup coconut oil
- 1 cup Prosciutto, chopped
The Execution
1. Wash the leeks thoroughly and slice thinly. Rinse sliced leeks in a fine mesh colander to remove any remaining grit.
2. Wash Brussels sprouts, then trim ends and halve.
3. Preheat a skillet over medium heat then add the ¼ cup of coconut oil to the pan. Once hot, cook leeks and sprouts until the leeks begin to brown.
4. Add the Prosciutto on top of the vegetables and cover the pan with a lid. Reduce the heat to low and cook for 10 additional minutes.
5. Mix the skillet together before serving.
This makes a total of 6 servings Brussels Sprouts with Melted Leeks and Prosciutto. Each serving comes out to be 177.25 Calories, 15.16g Fats, 3.64g Net Carbs, and 5.66g Protein.
| Brussels Sprouts with Melted Leeks and Prosciutto | Calories | Fats(g) | Carbs(g) | Fiber(g) | Net Carbs(g) | Protein(g) |
| ½ cup chopped leeks | 27 | 0.13 | 6.3 | 0.8 | 5.5 | 0.67 |
| 2 cups Brussels sprouts | 76 | 0.53 | 15.75 | 6.7 | 9.05 | 5.95 |
| ¼ cup coconut oil | 486 | 53.99 | 0 | 0 | 0 | 0 |
| 2 ounces prosciutto | 120 | 6 | 0 | 0 | 0 | 16 |
| Totals | 709 | 60.65 | 22.05 | 7.5 | 14.55 | 22.62 |
| Per Serving(/4) | 177.25 | 15.16 | 5.51 | 1.88 | 3.64 | 5.66 |
Brussels Sprouts with Melted Leeks and Prosciutto
Ingredients
- ½ cup leeks
- 2 cups Brussels sprouts
- ¼ cup coconut oil
- 1 cup Prosciutto chopped
Instructions
- 1. Wash the leeks thoroughly and slice thinly. Rinse sliced leeks in a fine mesh colander to remove any remaining grit.
- 2. Wash Brussels sprouts, then trim ends and halve.
- 3. Preheat a skillet over medium heat then add the ¼ cup of coconut oil to the pan. Once hot, cook leeks and sprouts until the leeks begin to brown.
- 4. Add the Prosciutto on top of the vegetables and cover the pan with a lid. Reduce the heat to low and cook for 10 additional minutes.
- 5. Mix the skillet together before serving.
