Here are two recipes for a white sauce for meat and vegetables; neither of them uses flour of any type:
Recipe 1: Low Carb White Sauce Ingredients * ½ cup cream cheese * ½ cup heavy cream * ¼ cup water * 1 egg yolk * salt and pepper, to taste Instructions 1. Add the cream cheese, cream and water to a saucepan and cook over a low heat until the cream cheese has melted. 2. Temper the egg yolk by adding a little of the cream sauce to it, mixing well, then adding the yolk back into the cream mixture. 3. Stir constantly over a low heat for a few minutes until the sauce has thickened. 4. Season with salt and pepper to taste. Notes Full fat cream cheese: 2.2g net carbs per serving (as shown in nutrition panel) Reduced fat cream cheese: 3.1g net carbs per serving This recipe makes four servings. Nutrition: Calories per serving: 214; Total Fat: 21g; Saturated Fat: 12g; Cholesterol: 120mg; Sodium: 105mg; Carbohydrates: 2.2g; Net Carbohydrates: 2.2g; Fiber: 0g; Protein: 3g Recipe 2: Keto Bechamel Ingredients: * 2 tbsp salted butter * 1/4 cup chicken broth * 1/4 cup cream cheese * 1/2 cup heavy cream * 2 egg yolks Instructions 1. In a small bowl, use a whisk to scramble your egg yolks together until smooth. 2. In a medium non-stick skillet, melt the butter over medium heat, then add the chicken broth, cream cheese, and heavy cream over medium heat until melted and combined, then reduce to low and simmer. 3. Using a spoon, slowly add a spoonful at a time into the egg yolks, mixing the whole time, until the eggs are tempered (meaning they are up to temperature with the hot liquid and wont cook.) 4. Slowly add the egg mixture into the cream mixture while whisking, and cook for a few minutes on low heat until thickened. Remove the pan from heat and taste. You can now season with salt and pepper to your liking. Nutrition Serving Size: 1; Calories: 549; Fat: 56g; Carbohydrates: 4g; Fiber: 0g; Protein: 10g _______________________________________________ Cookinginthedark mailing list Cookinginthedark@acbradio.org http://acbradio.org/mailman/listinfo/cookinginthedark
