Everyone needs to know how to make cheese sauce! This delicious Blue Cheese Sauce is based on my Keto Cheese Sauce. It's so easy to make and will transform any boring meal into one you'll want to make over and over again. And did I mention it only takes 5 minutes to make from scratch?

This low-carb Blue Cheese Sauce is the perfect accompaniment to any proteins, especially the leaner types like pork tenderloin, chicken breasts or fillet steak. It will also work great with any keto-friendly pasta alternatives such as zoodles or shirataki noodles. For a quick low-carb side, drizzle this creamy blue cheese sauce over some steamed broccoli, cauliflower or roast pumpkin. Enjoy!

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, about 1/4 cup/ 60 ml)

Total Carbs 1.3 grams
Fiber 0 grams
Net Carbs 1.3 grams
Protein 5 grams
Fat 20.5 grams
of which Saturated 13.1 grams
Energy 202 kcal
Magnesium 6 mg (2% RDA)
Potassium 75 mg (4% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (10%), fat (88%)

Ingredients (makes about 1 cup/ 240 ml)

  • 2 tbsp unsalted butter (28 g/ 1 oz)
  • 1/4 cup heavy whipping cream (60 ml/ 2 fl oz)
  • 1/4 cup cream cheese or soft goat's cheese (60 g/ 2.1 oz)
  • 1/2 cup crumbled blue cheese of choice (68 g/ 2.4 oz)
  • 1 to 2 tbsp chopped chives, sorrel or chervil

Instructions

  1. Crumble the blue cheese.
  2. Add the butter, cream, cream cheese and blue cheese to a small sauce pan and gently heat on medium.
  3. Gently heat up over a medium-low heat. Stir with a hand whisk until smooth and creamy. Cook for 3 to 5 minutes (longer for a thicker sauce). If it gets too thick, add 1 to 2 tablespoons of water. Remove from the heat and keep warm.
  4. Add chopped herbs (chives, sorrel or chervil work best). Serve with fish, meat, steamed or roasted vegetables or with a keto-friendly pasta alternative like shirataki or zucchini noodles.
  5. The sauce should be eaten immediately or kept at room temperature before serving. Once refrigerated and reheated, the butter separates and the cheese clumps which you want to avoid. If you really have to reheat the sauce, use low heat. It’s best to make a smaller portion by simply dividing the ingredients if making less than 4 serves.


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Keto Blue Cheese Sauce

Mediterranean-style salmon and shrimp drizzled with garlic, mustard and lemon sauce, and baked with zucchini, peppers and red onions. A tasty low-carb dinner made in one tray for minimum cleanup!

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Keto Garlic Mustard Shrimp & Salmon Traybake

These chocolate cups are one of the easiest keto treat! All you need to make them is five ingredients: sugar-free white chocolate, virgin coconut oil, raspberries (fresh or frozen), gelatin and water.

These delicious fat bombs are similar to our Keto Peanut Butter & Jelly Cups but with no nutty layer, and instead made with two layers of white chocolate and a layer of raspberry jelly. You can make large cups like I did by using a medium sized muffin silicon pan, or use a mini muffin pan to make bite-sized cups instead.

These keto chocolate cups are already sweet so I didn't need to add any sweetener. They have the perfect balance of sweet and creamy from the white chocolate, plus fruity, refreshing and tangy from the raspberries. If you like yours sweeter, simply add a few drops of Stevia, Allulose or Erythritol. If you're using granulated sweetener, make sure to add it while the raspberry sauce is still hot so it has time to fully dissolve.

Where to Buy Sugar-Free White Chocolate

You can use sugar-free white chocolate sweetened with low-carb sweeteners such as Erythritol, FOS or Xylitol. If you live in the US, Choc Zero White Chocolate Chips or Lily's White Chocolate Chips are a great keto option. I can't get it in the UK so I used white chocolate sweetened with Xylitol.

Make sure to avoid chocolate sweetened with Sorbitol, Maltitol or IMOs as these seemingly low-carb options are not keto-friendly and would most likely spike your blood sugar.

If you can't find a healthy low-carb option, you can make your own sugar-free white chocolate like this Keto White Chocolate. If you use heavy cream powder and powdered Allulose, it's the closest you will ever get to regular white chocolate!

Recipe Variations

These fruity white chocolate cups are really versatile. You can replace the white chocolate with sugar-free milk chocolate or dark chocolate (85% cacao solids or more). Instead of the raspberries you can use strawberries, blackberries, blueberries, or even cherries. My Low-Carb Amarenata Cherry Sauce combined with some grass-fed gelatin and 905 dark chocolate would be the perfect match!

Love the white chocolate & raspberry combo? Try this White Chocolate Raspberry Ice Cream or whip up a batch of our Low-Carb White Chocolate Cranberry Bread and replace the cranberries with raspberries.

You can create your own recipes and make modifications to any of my recipes directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:    20 minutes
Overall:      1 hour 15 minutes

Nutritional values (per cup)

Total Carbs 5.5 grams
Fiber 1.6 grams
Net Carbs 3.9 grams
Protein 3.1 grams
Fat 8.5 grams
of which Saturated 3.2 grams
Energy 103 kcal
Magnesium 35 mg (9% RDA)
Potassium 122 mg (6% EMR)

Macronutrient ratio: Calories from carbs (15%), protein (12%), fat (73%)

Ingredients (makes 6 cups)

  • 2/3 cup fresh or frozen raspberries (100 g/ 3.5 oz)
  • 4 tbsp water, divided (60 ml/ 2 fl oz)
  • 1 1/2 tsp gelatin powder (or up to 3 tsp for a firmer set)
  • 1 1/3 cups sugar-free white chocolate chips (170 g/ 6 oz) - you can make your own
  • 2 tbsp virgin coconut oil (30 ml)
  • Optional: low-carb sweetener such as Allulose, Stevia or Erythritol, to taste

Instructions

  1. Sprinkle the gelatin in a small bowl filled with 3 tablespoons (45 ml) water. Let the gelatin bloom (soak up all the liquid). You can use 1 1/2 tsp or up to 3 tsp gelatin powder for a firmer set.
  2. Meanwhile, place them in a sauce pan together with 1 tablespoon (15 ml) water. Gently heat up over a medium heat. (You can use fresh or frozen raspberries.) Add the bloomed gelatin and stir until dissolved. Take off the heat and set aside. Optionally, add low-carb sweetener such as Allulose, Stevia or Erythritol (use as much as needed, to taste).
  3. Take off the heat and set aside to cool down to room temperature while you prepare the white chocolate layer.
  4. Place a bowl over saucepan filled with about 1 cup (240 ml) of water and bring to a boil. Keep on low heat and make sure the water doesn't touch the bowl (or you can use a double boiler). Add the white chocolate and the coconut oil and let it melt. Stir to combine and take off the heat.
  5. Use a silicon muffin pan and spoon about a tablespoon (15 ml) into each cup. Place it the freezer for 10 minutes to set. Note: We're using a medium sized muffin tray (6 medium-large cups) but you can use a smaller muffin pan to make 12 or more mini cups.
  6. Add the raspberry sauce (about 1 1/2 tablespoons each) and place back in the freezer for 15 to 20 minutes or until fully set.
  7. Once set, add the remaining white chocolate (about 1 tablespoon/ 15 ml each). Return back into the freezer to set for another 10 to 15 minutes.
  8. When set, pop out of the silicon pan and keep refrigerated in a sealed container in the fridge for up to 5 days. Freeze for up to 3 months for longer storage.


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Keto White Chocolate Raspberry Cups

This easy butterflied chicken is the perfect low-carb dinner for busy weeknights. It only takes 20 minutes to prepare with a few common ingredients.

There’s nothing as nourishing and comforting as crisp chicken served with creamy garlic spinach and capers. It's high in protein to keep hunger at bay, and it's ultra low in carbs which is ideal for those who are following a very low-carb keto diet.

And if you like fish, make sure to try my Keto Tuscan Sea Bass with Creamy Spinach. It's just as easy, quick and delicious!

We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:    15 minutes
Overall:     20 minutes

Nutritional values (per serving, 1 chicken breast + about 115 g/ 4 oz spinach)

Total Carbs 8 grams
Fiber 3.6 grams
Net Carbs 4.4 grams
Protein 43.2 grams
Fat 27.4 grams
of which Saturated 12.1 grams
Energy 434 kcal
Magnesium 168 mg (42% RDA)
Potassium 1,396 mg (70% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (40%), fat (56%)

Ingredients (makes 2 servings)

  • 2 skinless chicken breasts (300 g/ 1.6 oz)
  • sea salt and pepper, to taste
  • 1 tbsp extra virgin olive oil or ghee (15 ml)
  • 1 tbsp butter or ghee
  • 2 cloves garlic, minced
  • 1/4 cup cream cheese or goat's cheese (60 g/ 2.1 oz)
  • 3 tbsp grated Parmesan cheese (15 g/ 0.5 oz)
  • 1 tbsp capers (9 g/ 0.3 oz)
  • 300 g fresh spinach or frozen spinach, thawed and drained (10.6 oz)
  • Optional: fresh parsley, basil, chillies and/or lemon to serve

Instructions

  1. To butterfly the chicken breast, place it on a chopping board. Placing your hand flat on top of the chicken breast, use a sharp knife to slice into one side, starting at the thicker end and ending at the thinner point. Be careful not to cut all the way through to the other side. Open the breast so that it resembles a butterfly, about 1/2 inch (1 cm) thick. Season with salt and pepper.
  2. Heat a large skillet greased with ghee over medium-high heat. Once hot, add the butterflied chicken. Cook undisturbed for 5 to 7 minutes. Rotate the pan halfway through to ensure even cooking. Then flip the chicken over and cook for 1 minute. Transfer the chicken to a plate and keep warm.
  3. Wash the spinach and place in a salad spinner to drain.
    Note: You can use frozen & thawed spinach instead of fresh. Once thawed, squeeze out any excess water before adding to the pan.
  4. To the pan where you cooked the chicken, add the butter and minced garlic. Cook until fragrant for 2 to 3 minutes. Add the spinach and cook until wilted, for 1 to 2 minutes.
  5. Stir in the cream cheese, parmesan and capers and cook for another minute.
  6. Add back the chicken breasts and gently heat through.
  7. Serve while still warm or let it cool down and refrigerate for up to 4 days.


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Keto Butterflied Chicken with Garlic Spinach

Halloumi cooked with creamy homemade curry sauce and served with herbed cauliflower rice. A simple but delicious vegetarian keto dinner in less than 20 minutes!

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Low-Carb Curried Halloumi Skillet

This delicious homemade morello cherry liqueur is an old family recipe made low-carb! Dark rum infused with sour cherries, warming spices and zingy lemon. A tasty sugar-free fruit liqueur everyone will love!

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Low-Carb Sour Cherry Liqueur (Griotka)

The best way to make chicken wings in the oven. Deliciously spiced and ultra-crispy chicken wings served with Harissa mayonnaise. You will never want to make wings any other way!

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Crispy Keto Harissa Chicken Wings

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