You don’t always think of something like a Bechamel sauce when looking at low-carb options; however, it can be an occasional part of a low-carb diet coming in at 9 to 10 net carbs per serving. Add some cooked spinach to it for a gorgeous creamed spinach.
Ingredients:
- 2 1/2 cups whole milk (cold)
- 1 cup heavy whipping cream (cold)
- 1/2 cup unbleached all-purpose flour
- 1 stick (4 oz) of unsalted butter
- Freshly ground black pepper
- 1/8 teaspoon cayenne pepper
- 1 tablespoon lard (or cooking oil)
- 1 cup onion, diced small
- 3 cloves garlic, minced
- 1/8 teaspoon cayenne pepper
- 1/8 teaspoon freshly grated nutmeg
Nutrition:
Makes 10 servings
Net carbohydrates:
Whole Milk: 28 total, 2.8 per serving
OR
Fairlife Whole Milk: 15 total, 1.5 per serving
Heavy whipping cream: 6.6 total, 0.7 per serving
Unbleached flour: 46 total, 4.6 per serving
Onion, diced small: 11 total, 1.1 per serving
Total Net Carbs: 106.6 or 93 w/Fairlife
Net Carbs per Serving: 10.7 or 9.3 w/Fairlife
Directions:
You can use two pans to make the bechamel sauce or use one pan in succession with the other
First pan:
Melt lard or cooking oil
Add diced onions and cook until translucent
Add diced garlic and cook for 1 minute, stirring frequently
Remove from heat. Put cooked onion and garlic into a bowl or ramekin.
Second pan:
Melt butter over medium heat
Whisk in raw flour (The butter and flour should get bubbly.)
Keep whisking and cook the butter/flour mixture for five minutes
Whisk in cooked onion and garlic
Whisk in cold milk a little at a time (Don’t panic! Your flour will get quite lumpy at this stage.)
Continue whisking and incorporating the milk a little at a time (Sauce will start smoothing out)
Whisk in cold heavy cream a little at a time
Continue whisking and incorporating the heavy cream a little at a time (Sauce should finish smoothing out)
Add cayenne pepper
Grate fresh nutmeg into the sauce
