You Say Gravy, I Say Béchamel – Low Carb (1 Net Gram), Gluten-Free


Image: Serving Suggestion: Chicken Saltimbocca with Fresh Sage Cream Mornay.

Bechamel/Mornay Sauce with Fresh Sage served over Chicken Saltimbocca

The Great French White Sauce (Béchamel)

In my opinion when it comes to great tasting sauces no one beats the French and their iconic mother sauce, Béchamel. Their understanding of sauces in general just sends my tastebuds into a heavenly place. When I did low carb before I did the basics. I really didn’t go out of my way to try incorporating things that would WOW my tastebuds. I was after all, only doing this to lose weight. Fast results and no game plan. I had absolutely no interest in increasing my odds at keeping weight off long term. Each time I did this I returned to the starting gate bigger than ever. That is until…

What Changed?

What changed this time was that I began to utilize my background in food & beverage.  I took a proactive interest in making my food look and taste as exceptional as many of the places I’ve worked at. I knew deep down that I would have to do this if I wanted to stay committed long term. Staying committed meant that I could possibly reduce the likelihood of returning to a fast track lifestyle of convenience with all its consequences looming in the background.

Béchamel/Mornay Reinvented

Image: Gravy Boat with Béchamel/Mornay Sauce with Fresh Tarragon

Béchamel/Mornay Sauce with Fresh Tarragon

Chef James Duke of The Cellar Restaurant where I work was the inspiration for this extremely versatile sauce. He has one of the most sophisticated palettes and creates some of the most delicious flavors I’ve ever tasted. What makes his version of this basic French white sauce (Béchamel) different is that heavy cream is used in place of milk and gluten is not used as the thickening agent. Here the thickening agent is the heavy cream itself flavored with a bit of cheese and chicken stock that’s enhanced with fresh seasonal herbs. The French call this addition of cheese to the Béchamel a Mornay sauce. I call it delicious. Chef James’ version produces a sauce of such epic flavor that you will never miss gravy again. Who knew what a little heavy cream and some cheese could do for you. From my kitchen to yours, happy low carbing. Mike

 

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Béchamel/Mornay Sauce
Chef James Duke of The Cellar Restaurant where I work was the inspiration for this extremely versatile sauce. His version produces a sauce of such epic flavor that you will never say the word gravy again. This sauce is excellent with chicken or a mild white fish like Halibut or Chilean Sea Bass. Prepare to be wowed!
Image: Bechamel/Mornay Sauce with Fresh Sage served over Chicken Saltimbocca
Votes: 0
Rating: 0
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Course Main Dish
Recipes Dinner, Lunch
Prep Time 10 Minutes
Cook Time 5 Minutes
Servings
1/4 cup servings
Ingredients
Course Main Dish
Recipes Dinner, Lunch
Prep Time 10 Minutes
Cook Time 5 Minutes
Servings
1/4 cup servings
Ingredients
Image: Bechamel/Mornay Sauce with Fresh Sage served over Chicken Saltimbocca
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Put all ingredients except for the tarragon into a small sauce pan over medium heat.
  2. With a wire whip stir your mixture until it begins to bubble and begins to thicken up. If it becomes too thick, thin with a bit of chicken stock to loosen it up. The sauce will continue to thicken as it cools.
  3. Remove from heat and add the fresh tarragon and stir well to distribute all that wonderful licorice like flavor of the tarragon. Adjust seasoning to taste and then serve over Chicken or a mild white fish like halibut or Chilean sea bass.
    Image: Gravy Boat with Béchamel/Mornay Sauce with Fresh Tarragon
  4. Get ready to squeal with joy as your tastebuds light up!
    Image: Bechamel/Mornay Sauce with Fresh Sage served over Chicken Saltimbocca
Recipe Notes

*Any fresh herbs or spices, as well as ingredients like sautéed mushrooms will work to flavor this rich, savory and very flavorful sauce. The sky is the limit, experiment and make this your own.

Nutrition Facts: Calculated Using My Fitness Pal
Servings 4.0

Calories 160, Fat 15g, Cholesterol 55mg, Sodium 396mg, Potassium 11mg, Total Carbohydrate 1g,
Dietary Fiber 0g, Sugars 0g, Protein 5g

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Mike

Mike is a proud UCLA Bruin and low carb recipe enthusiast. He resides in Albuquerque, New Mexico with his dog Bella. Together they are living the Dream.

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