Category Archives: Sauces

Sauce Recipes

Porcini & Shiitake Mushroom Sauce

The Ingredients:

6 c. Water

1 oz. Dried Porcini Mushrooms

1 oz. Dried Shiitake Mushrooms

2 Tbsp Butter

8 oz. Marscapone or Cream Cheese

4 c. Mushroom Stock (reserved from soaking mushrooms)

1/4 tsp. Thyme leaves, dried

1/2 tsp. Garlic powder

1/2 tsp. Onion Powder

Salt & Pepper to taste

What to Do:

Bring water to a boil over high heat, add dried mushrooms, cover, turn off heat and let soak for 30 minutes. Drain, reserving mushrooms stock.

In a large saucepan melt butter, add mushrooms, thyme and mushrooms stock and bring to boil over high heat. Cook uncovered for about 15 minutes.

Stir in Marscapone or cream cheese and spices, continue cooking over high heat for 15-20 minutes until reduced to a nice saucy consistency.

Makes 6 servings

I like to use this over a burger patty, as shown, or a steak or chicken breast.

Nutritional Information:

Sodium: 141 mg     Fat: 17.16 g     Total Carbs: 7.6 g     Fiber: 1.9 g           NetCarbs: 5.7 g     VeggieNetCarbs: 4.35 g     Protein: 4.41 g     Calories: 198

Green Chile Chili

The Ingredients:

3 lbs Ground Beef, I used 93/7% fat

2 c. Beef Stock

2 – 4 oz cans Diced Green Chiles

3 Tbsp Chili Powder

2 Tbsp Cumin, ground

1 tsp. Cayenne pepper

3 tsp Salt

1 tsp Garlic Salt

1 Tbsp Cholula Hot Sauce, or you favorite hot sauce

1 can Refried Beans, not fat free

What to Do:

In a pot, add all ingredients except beans in a large pot over med-high heat. Cook, stirring frequently for 15-20 minutes until beef is all browned and chili is well combined.

Add refried beans and stir well to incorporate into chili, cover, reduce heat to med-low and simmer for 45 minutes.

Makes 10 servings.

You can omit the beans to make this induction friendly, I added it for texture. I created this recipe to mimic the filling of those cheapo beef bean and green chili burritos. I used to love those darn things!

I like to use this recipe to make pork rind nachos with, not as a bowl of chili kind of chili. It’s excellent for bunless chili cheese dogs and chili burgers as well. Try it on top of chicken for a nice change of pace as well.

Nutritional information:

Sodium: 1570 mg     Fat: 7.7 g     Total Carbs: 9.65     Fiber: 2.7 g                              Net Carbs: 6.95 g     Veg Net Carbs: 2 g     Protein: 32.57 g     Calories: 242

Ratios:     Carbs: 16%     Fat: 29%     Protein: 55%

Crab Benedict

This little number was a fabulous meal, very decadent and so so easy.
It consists of fresh Dungeness crab meat on the bottom, topped with 3 poached eggs and hollandaise sauce. I did not have any made, but some spaghetti squash would have been a perfect bed to lay all this on.
If you are afraid of poaching eggs, don’t be! It’s easier than you think. Simply bring some water to boil with a little white vinegar added to it, turn heat off, crack your egg into a little bowl then carefully pour egg into hot water using a spoon to help the white stay near the yolk, the vinegar aides this as well and is the reason you need the vinegar in the water.Now, just cover the pot and let it poach for about 2-3 minutes, less if you like the whites a little runny, more if you don’t care for the runny yolks. Then simply remove egg from water with a slotted spoon, you can dab the egg a little with a paper towel to remove the excess moisture if you want.
Here is a fabulous recipe that I got from my friend Barb for Hollandaise sauce.
Blender Hollandaise Sauce: 4 egg yolks, 2 Tbsp lemon juice, 1/4 tsp salt, pinch white pepper, 1/2 cup hot melted butter. Blend …yolks, lemon juice, salt and pepper at high-speed for about a half a minute, then start adding the butter drop by drop until it starts thickening, then in a slow steady stream. When about half the butter is in, you can speed things up a bit. Continue blending till thick and satiny. If desired you may add a drop or two of hot sauce. Be patient when starting to add the butter, if added too quickly you could cook the yolks, go slowly to temper them and get a perfect sauce.
Now there is no excuse for not eating well. This dish, as does MANY others, proves that low carb is not about what you can’t have, it’s what you CAN have. Eat well and enjoy your food, there are too many options out there to say that you are bored with food choices while eating low carb.

Sausage Gravy

The Ingredients:

1 lb. Jimmy Dean Sage Sausage

3/4 c. Blue Diamond Unsweetened Almond Milk

8 oz. Cream Cheese, softened

1/4 c. Heavy Whipping Cream

1/4 tsp. Salt

1/8 tsp. White Pepper

1/2 tsp. Onion Powder

What to do:

Brown sausage in large skillet over med-high heat until through and crumbled. Do not drain

Add softened cream cheese, stir well. Add liquids and spices and stir to combine, simmer for 3-5 minutes until all flavors have combined.

Makes 6 servings.

I have the gravy pictured here over the Bacon Cheddar Scones recipe:

Nutritional info for gravy only:

Sodium: 708 mg     Fat: 32.96 g     Total Carbs: 2.78 g     Fiber: 0.2 g          NetCarbs: 2.58 g     Protein: 11 g     Calories: 351

Ratios:      Carbs: 3%     Fat: 85%     Protein: 12%

Pork Chops with Mushroom Gravy

The Ingredients:

6 Pork Chops, approx 6 oz each

salt & pepper to season chops

2 Tbsp. Olive Oil

8 oz. Mushrooms, drained, canned

1 can Campbell’s Beefy Mushroom Soup, condensed

3 cans Water (use soup can)

2 Beef Bouillon cubes

2 Tbsp Minced dried Onions

1/2 tsp. Thyme, dried

What To Do:

Combine soup, water, bouillon cubes, minced onions, thyme and canned mushrooms all together in large soup pot, bring to boil, cover, reduce heat to medium and cook for 15 minutes.

Meanwhile, season pork chops very simply with salt and pepper,  heat oil in a saute pan over med to med-high heat and sear the chops on each side, about 2 minutes per side.

Add the seared pork chops to the soup mixture, cover, reduce heat to medium low and allow to cook for 1 1/2 hours rearranging the chops a couple of times during the cooking time.

After the hour and a half, remove chops from liquid, set aside to rest. Turn heat up to high and let the gravy thicken, stirring occasionally for about 15 minutes.  Spoon gravy evenly over the 6 chops and serve.

Makes 6 servings

Nutritional Information:     Sodium: 981 mg     Fat: 14.61 g     Total carbs: 6.72 g  Fiber: 1.1 g     Net Carbs: 5.62 g     Veggie Net Carbs: 2.3 g     Protein: 39.68 g      Calories: 325

Ratios:     Carbs: 9%     Fat: 40%     Protein: 51%

Creamy Spinach Dip

The Ingredients:

5 oz. Spinach Leaves, roughly chopped

5 oz. Water Chestnuts, chopped (8 oz can, drained)

3 oz. Leeks, sliced and cleaned, approx 1 medium leek

7 oz. Celery, chopped, approx 2 large stalks

2 oz. Onions, finely chopped

3 Tbsp. Apple Cider Vinegar

16 oz. Mayonnaise

16 oz. Sour Cream

1 tsp. Paprika

1 tsp. Garlic Powder

1 Tbsp Parsley flakes

1 tsp. Onion Powder

1 tsp. Celery Salt

1/2 tsp. Celery Seed

1 Tbsp. Chives, freeze-dried

5-6 drops EZ Sweets

What To Do:

Mix all the chopped veggies together with the mayo, sour cream and spices. Viola! Yummy dip for parties, and for utilizing other recipes. Great over a piece of chicken or fish as well.

Makes approx 10 – 6 oz. servings.

Nutritional information:

Sodium: 523 mg     Fat: 40.2 g     Total Carbs: 8.36 g     Fiber: 1.4 g                          Net Carbs: 6.96 g      Veggie Net Carbs: 4.66 g      Protein: 2.67g     Cals: 414

Ratios:     Carbs: 8%     Fats: 87%     Protein: 5%

Strawberry Spinach Salad with Poppy Seed Dressing

Salad Ingredients:

1 oz. Romaine lettuce

1 oz. Spinach leaves, fresh

1 oz. sliced Red Onion

1/2 oz. Feta, crumbled

1 1/2 oz. Strawberries, sliced

1/2 oz. Almonds, sliced

1 1/2 oz. sliced Chicken Breast

Poppy Seed Dressing Ingredients:

8 oz. Mayonnaise

8 oz. Almond Milk, unsweetened, original

1/4 c. Splenda, granulated

2 Tbsp. Apple Cider Vinegar

1 tbsp. Poppy Seeds

Mix all dressing ingredients and blend well, I use a shaker.

Based on 8 servings of dressing here are the stats for the dressing alone:

Sodium: 199mg     Fat: 20.8g      Fiber: 0.2g      Net Carbs: 0.97     Protein: 0.32g     Calories: 194

Ratios: Carbohydrate: 3%     Fat: 96%     Protein: 1%

For the salad with 1 serving of dressing these are the numbers using the measurements I posted for the salad ingredients:

Sodium: 410 mg     Fat: 31.88g     Fiber: 4.4g     Net Carbs: 8.25g     VeggieNetCarbs:  3.23g     Protein: 16.86g      Calories: 398

Ratios: Carbohydrate: 13%    Fat:  72%   Protein: 15%

Dill Tartar Sauce

The Ingredients:

1 Tbsp Mayonnaise

1 tsp Dill Relish

a few sprinkles of dried Dill

What to Do:

Mix well and enjoy!

Makes 1 serving

Nutrition Information per serving:

Ratios: Carbohydrate:  0%    Fat:  100%   Protein: 0%

Sodium: 169mg     Fat: 10g     Fiber: 0g     NetCarbs: 0.50g       VeggieNetCarbs: 0g     Protein: 0g      Calories: 90

Mushrooms in Gorgonzola Sauce

This is So excellent smothering a Steak or even a Burger!


16 oz. white mushrooms, stems trimmed and sliced in half

4 Scallions (Green Onions) about 1 oz. chopped

4 oz. Gorgonzola cheese crumbles

4 Tbsp. Butter

1/4 c. Heavy whipping cream

1 tsp. Minced Garlic

salt & pepper to taste

What to do:

Melt butter in large saucepan over medium-med-high heat, add mushrooms and garlic and cook for 2 minutes, stirring often. Cover, reduce heat to medium and cook for 3 minutes longer stirring once.

Remove lid, add green onions, cream and cheese and stir to combine, bring to a low boil and continue cooking uncovered for 5 minutes stirring occasionally. Remove from heat.

This is excellent served with beef.

Makes 4 serving about 5 ounces each.

Nutritional Information:

Ratios: carb 9%  Fat 80%  Protein 11%

Sodium 354mg     Fat 24.92g     Fiber 1.3g     Net Carbs 5.2g

Veggie Net Carbs 3.19g     Protein 10.76g     Calories 280

Caramelized Onions

If you are anything like me, you love onions! This is one of my favorite dishes to top a steak with or mix into scrambled eggs.

The Ingredients:

3  Sweet Onions, halved and sliced

1 c. Salted butter

1 tsp. Salt

2 packets of Truvia

Melt butter in a large pot over medium heat and add all the onions. Stir to coat well with butter, add salt and Truvia, stir well, cover and let cook for about 45 minutes over a medium to med-low heat, stirring often, until soft and golden in color.

I had about 37 ounces of onions when I made this and got 8 servings with 8.64 NET carbs from veggies per serving.

If you are sodium sensitive, omit the added salt or use unsalted butter.