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I've really been struggling with making a cheese sauce I like with Atkins. But finally I figured out one. Made this up last night and it was just too good not to share. It should be Induction friendly, if you watch the amount of cream and cheese in your portion size.
Broccoli/Cauliflower Cheese Casserole
Ingredients:
4 cups of broccolli and cauliflower
1 cup of cream
2T ground flax
1 onion finely chopped
1/2 cup cheese (use as much or as little as you like depending on Atkins stage)
2T butter
Salt & pepper
Boil broccoli and cauli for about 8 minutes until just tender, drain and set aside.
In a pot, fry the onion with butter until golden.
Add in the 2T ground flax (you can use 1-2 tsp xantham gum instead, or swap flax for bake mix)
Gradually add in the cream and keep stirring while on a medium heat. This should thicken and if it doesn't you may want to add in more flax (mix with a tiny amount of cream first to avoid lumps)
Once this is thick, gradually add in the grated cheese and stir until melted.
Add in salt and pepper to taste.
In a casserole dish, pour in your broccoli/cauli mix and then stir in the sauce.
Top with more grated cheese. You can use ground pork rinds on the top as a 'bread crumb', or some toasted flax bread crumbs
It's pretty much done like this, but you can grill the casserole to brown the top, or just bake to reheat the dish.
Serve with cooked chicken pieces or whatever meat you prefer.
VARIATIONS:
Add in shredded cooked chicken for a complete meal
Add some chopped bacon or mushrooms to the first stage with the onions
Use sour cream or cream cheese instead of cream
Broccoli/Cauliflower Cheese Casserole
Ingredients:
4 cups of broccolli and cauliflower
1 cup of cream
2T ground flax
1 onion finely chopped
1/2 cup cheese (use as much or as little as you like depending on Atkins stage)
2T butter
Salt & pepper
Boil broccoli and cauli for about 8 minutes until just tender, drain and set aside.
In a pot, fry the onion with butter until golden.
Add in the 2T ground flax (you can use 1-2 tsp xantham gum instead, or swap flax for bake mix)
Gradually add in the cream and keep stirring while on a medium heat. This should thicken and if it doesn't you may want to add in more flax (mix with a tiny amount of cream first to avoid lumps)
Once this is thick, gradually add in the grated cheese and stir until melted.
Add in salt and pepper to taste.
In a casserole dish, pour in your broccoli/cauli mix and then stir in the sauce.
Top with more grated cheese. You can use ground pork rinds on the top as a 'bread crumb', or some toasted flax bread crumbs
It's pretty much done like this, but you can grill the casserole to brown the top, or just bake to reheat the dish.
Serve with cooked chicken pieces or whatever meat you prefer.
VARIATIONS:
Add in shredded cooked chicken for a complete meal
Add some chopped bacon or mushrooms to the first stage with the onions
Use sour cream or cream cheese instead of cream
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