Cheese Sauce Recipe for Low Carb Diets

With a cheese sauce recipe for low carb diets, you can have your low carb foods and make them taste good also.

Sauce is an essential part of every meal. Sauce adds flavor, color, and moisture to your entrée. Just because you are eating a low carb diet, doesn’t mean that you can’t have a good sauce to enhance your meal. Cheese sauce is a versatile sauce that goes with a lot of low carb diet foods. You can use it to top steamed or sautéed vegetables or spark up your eggs. Using a cheese sauce recipe for low carb diets is easy because cheese is already a low carb food item.

In the kitchen, there are five sauces called "Mother Sauces." For this recipe, we will be making a Béchamel sauce first. Béchamel is a very easy sauce to make and is the base or leading sauce for many other useful sauces. Once you master the Béchamel sauce, you will be able to make cream sauce, Mornay, Nantua, Soubise, mustard sauce and, of course, cheese sauce. The good news here is that Béchamel is one of the easiest if not the easiest mother sauce to make.

The first thing we need to do is make a roux. Roux (pronounced Roo) is a thickening agent that is used in sauces and gravies. Starches are the most common form of thickeners for sauces. There are other starch based thickeners available to cooks like cornstarch, arrowroot, or potato starch and even rice flour, but generally all kitchens will have flour and butter and these are the best ingredients to use to make a roux. Technically a roux is a cooked mixture of fat and flour. You need to use equal amounts of fat and flour by weight. Any fat that you have handy will work but I have always found that I get the best results with butter.

If you have the time and the inclination, you can use clarified butter. This will give you a smoother texture and a cleaner flavor. Clarifying the butter removes the moisture from the butter. Doing so can make your roux a bit easier to work with. But if you don’t have the time or just don’t feel like clarifying butter, don’t sweat it...your butter/flour roux will be fine. You can also use margarine if you like, but I don’t like the flavor of the roux made with margarine and sometimes margarine will make your sauce "grainy."

Animal fats can also be used to make a roux. These may be the best fats to use if their flavor matches the food with which the sauce will be served. A good example of this would be using chicken fat to make a roux for a cream sauce that will be served with chicken. You can also use vegetable oil or shortening if you like.

The reason roux works as a thickener is the starch in the four. Any flour you have on hand will work although cake flour will work best. I usually use All Purpose flour and get great results, so unless you have a box of cake flour just hanging around waiting to be used, go with All Purpose flour. To make this a low carb cheese sauce, I used soy flour.

French Chef Auguste Escoffier called for a 8 parts fat to 9 parts flour roux to be used in his sauces. Usually a 1 to 1 ratio works well. As long as you don’t add more fat than flour, you’re ok. Too much fat makes a thin or "slack" roux and the extra fat will end up rising to the top of your sauce, making it look greasy.

After all this ,the directions for making a roux are simple:

1. Melt the fat in a medium sized pot.
2. Once the fat, in this case the butter, is completely melted, add the flour and blend it well. We need a white roux for this recipe so you only need to cook the roux for a few minutes. This will cook out the raw flour taste. The roux will have a yellowish appearance but it still called a white roux.

• 4 tablespoons butter
• 4 tablespoons soy flour
• 4 cups milk
• 9 ounces grated cheese (any cheese you like)
• 1/2 an onion diced small
• 1 whole clove
• 1 bay leaf
• Salt and pepper to taste
• Nutmeg to taste

1. Melt the butter in a saucepan.
2. Add the diced onion.
3. Simmer until the onions start to turn translucent.
4. Add the soy flour.
5. Mix the soy flour and the butter to create a roux. It should look a little pasty.
6. Scald the milk in a small saucepan. Once the roux has cooked for about five minutes, add the scaled milk to the roux whisking constantly. Reduce the heat to a simmer.
7. Add the bay leaf and the clove.
8. Simmer for 15 –30 minutes, stirring occasionally.
9. Strain out the sauce to remove the onions, bay leaf, and clove.
10. Add in the grated cheese.
11. Whisk to blend.
12. Add salt, pepper and nutmeg to taste.
13. I like to use a Gruyere cheese and find it goes well with spaghetti squash.

Once you master the roux, you can experiment with other sauces to create a cheese sauce recipe for low fat diets.

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