By Denise Swogetinsky

Special to The Messenger



 When choosing a low carb diet we go in search for creative ways to serve the things we can now eat. One vegetable is Brussel sprouts. This vegetable can be sauteed or roasted, but my family likes it best in casseroles. When you control the ingredients and portions you can continue to eat low carb with taste results. As always, planning and moderation are the key to healthy eating.

 

LOW CARB BRUSSELS SPROUTS GRATIN

 1 Tsp shortening

1 pound Brussels sprouts

salt and pepper

1 tsp shortening

1 shallot

2 cloves garlic

1/2 Cup heavy cream

1/4 Cup Parmesan cheese

1/4 Cup Gruyere cheese

1/4 Cup pistachios

 

Prep: trim the stems of the Brussels sprouts and cut each one in half length-wise. Dice the shallot, mince the garlic, and shred the cheeses. Coarsely chop the pistachios. Grease a medium size casserole dish using a small amount of the shortening. Have all of your ingredients out and ready to go! Preheat your oven to 400°F. Heat the 1 Tablespoon of shortening in a large skillet over medium heat. Add the Brussels sprouts and season with salt and pepper. Cook until just starting to brown and fork tender, about 7-9 minutes. Place in the prepared casserole dish. Return the pan to the stove and add 1 teaspoon of shortening. Add the shallots and garlic and cook for about 2-3 minutes until soft and just starting to brown. Add the heavy cream and cook for an additional 1-2 minutes. Stir in both cheeses until melted. Pour over the Brussels sprouts and toss to coat. Top with the pistachios and extra cheese, if desired. Bake, uncovered, for about 15 minutes or until the cheese is bubbling and the top is just starting to brown. Serve hot.

 

LOW CARB CHEESY BRUSSELS SPROUTS GRATIN

 2 pounds Brussels Sprouts stems removed

2 tbsp extra virgin olive oil

1/2 tsp salt

1/4 tsp pepper

1 cup heavy cream

1 cup white cheddar grated

zest of 1 lemon  

1 tsp1/4 tsp white pepper

1/3 cup Asiago cheese grated 

fresh chopped parsley

 

Preheat oven to 400 degrees F. Slice Brussels Sprouts in half and toss with oil in a bowl. Place them on a baking pan or cast iron skillet and sprinkle with salt and pepper. Bake for 20 minutes. In another bowl, combine the heavy cream, cheddar, lemon zest and pepper.

Pour over the Brussels Sprouts. Sprinkle with grated Asiago. Bake for 10-15 minutes or until bubbling and steaming hot. Sprinkle with fresh parsley and serve.

 

MAPLE PECAN GLAZED BRUSSELS SPROUTS 

 1 Pound Fresh Brussells Sprouts trimmed and halved

3 Tablespoons Olive Oil

1 Teaspoon Maple Flavor

1 Teaspoon Apple Cider Vinegar

1 Tsp sweetener

Salt & Pepper to taste

1/3 Cup Chopped Pecans

 

Preheat oven to 350. In a small bowl, combine olive oil, maple flavoring, apple cider vinegar, stevia, and salt and pepper. In a larger bowl, or a large Ziploc bag, toss Brussels Sprouts with dressing. Pour onto a baking sheet and bake for 15-20 minutes, stirring once or twice to prevent the nuts from burning.

 

Brussels Sprouts, Sweet Potato, Bacon Hash

 1 lb bacon, chopped

1 1/2 lbs brussels sprouts

1 small red bell pepper, chopped

1 small sweet potato, diced (about 1 cup)

2 cloves garlic, minced

2 tbsp balsamic vinegar

1 tsp cumin

pepper

 

Heat a large skillet over medium heat. Once the pan is hot, add the chopped bacon. Cook until crispy. Use a slotted spoon to remove the bacon from the drippings and set aside. Drain half of the bacon fat and retain the rest in the pan. While the bacon is cooking, cut the bottoms from the brussels sprouts, remove any bruised outer leaves and chop. Add the brussels sprouts, peppers, sweet potatoes, and garlic to the bacon fat. Mix to combine all ingredients and coat in the bacon fat. Mix in bacon crumbles, balsamic vinegar, cumin, and pepper. Saute until vegetables are tender and slightly caramelized.