3 cups trimmed, halved, fresh Brussels sprouts (about 1½ pounds)
¼ cup chopped lean ham
vegetable cooking spray
1 tablespoon light butter
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon fresh lemon juice

6, ½ cup servings


Prepare Brussels sprouts by pulling off any limp outer leaves, and closely trimming the stem end— don’t cut too much off or the Brussels sprout may fall apart. Rinse under cold water. Cut in half. (If using frozen Brussels sprouts, do NOT cut in half.)

Steam Brussels sprouts in ½ inch boiling water 5 minutes or until sprouts are tender when pierced with a knife. Drain.

Heat a large nonstick skillet over medium heat; add ham and ½ tablespoon light butter. Cook 3 minutes or until slightly brown, stirring occasionally.

Remove from pan; set aside.

Coat the same pan with cooking spray and place over medium-high heat.

Add Brussels sprouts; cook 3 minutes or until lightly browned.

Add ½ tablespoon light butter, salt, and pepper, stirring until butter melts.

Remove from heat, drizzle with lemon juice.

Add ham; toss to combine.

Nutritional Analysis: 
80 calories
2 g total fat
0 g saturated fat
0 g trans fat
5 mg cholesterol
320 mg sodium
11 g carbohydrate
4 g fiber
3 g sugars
5 g protein
8% recommended allowance for vitamin A
120% recommended allowance for vitamin C.

Brussels Sprouts with Ham - Plate it Up! Kentucky Proud

Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences 
University of Kentucky, Dietetics and Human Nutrition Students

September, 2010

Buying Kentucky Proud is easy. Look for the label at your grocery store, farmers' market, or roadside stand.