Keto Kohlrabi with white sauce gives you the feel of white sauce pasta or lasagna which is very high in carbs. The dish being low in carbs satisfies your cravings for white sauce pasta (high-carb) very well. The kohlrabi also provides you with many benefits as it is full of antioxidants. You may store the boiled kohlrabi & white sauce in separate vessels. Only heat the sauce and coat the kohlrabi in it well. This way you may enjoy the quick-serve Keto Kohlrabi with white sauce. It only contains 5 g of net carbs in a serving.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
EQUIPMENT:
- A saucepan.
- Strainer 1
INGREDIENTS:
- 2 tbsp of flour (all-purpose)
- Kohlrabi bulbs (peeled & cubed), 4
- Three tbsps of cream
- Half a bunch of chopped parsley (fresh)
- 1/2 + 1 teaspoon of salt
- Nutmeg (ground), 1 tsp
- Butter, 2 tbsp
- Two teaspoons of white pepper (powdered)
- Milk, 1 cup
INSTRUCTIONS:
BOILING KOHLRABI:
- Fill the 3/4th of the saucepan with water.
- Include 0.5 tsp of salt into the saucepan.
- Place that water-filled saucepan on normal to high flame.
- Include the kohlrabi (peeled & cubed) in salted & boiling water.
- Boil it for 5 or 7 minutes till it is tender but not soft (use a fork to check).
- When it is tender according to you then strain it & keep a cup of its water.
- Now keep the kohlrabi covered in the bowl.
SAUCE MAKING:
- Use the same saucepan over the normal flame.
- Hold off for the butter to soften before adding to it.
- Include the flour and whisk it in the melted butter.
- Keep mixing till you have a golden brown paste.
- Now you have to add a cup of milk & a cup of cooking kohlrabi liquid.
- But add them with great care & in little portions while whisking in a continuous manner.
- Include cream, pepper powder (white), nutmeg, and salt as the mixture thickens.
- Add parsley & stir until sauce thickens.
- Leave it on the flame for the next 10 or 12 minutes.
ASSEMBLING:
- Then include the boiled & drained kohlrabi in the white sauce.
- Mix with a spoon to coat the boiled kohlrabi in an even manner.
- Your kohlrabi is ready along with white sauce.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
TIPS:
There is a golden trick for making the white sauce free from lumps. Use that much butter that it should make a liquid paste. Then it will dissolve as you add milk in small portions while stirring.
STORAGE INFORMATION:
It is better to store the boiled kohlrabi & prepared white sauce in separate bowls.
Mix them at the moment of serving.
FREEZER:
Keep the white sauce in a vessel or jar that you must seal in a proper way. Include a little milk or place a parchment piece/clingwrap sheet in a way that touches the surface.
Then seal the lid & use the freezer to keep it safe for a month. Wrap the boiled/raw kohlrabi in cling wrap & freeze it along.
FRIDGE:
Pack the sauce in the same way as you pack it for the freezer. Use the fridge to have it safe for 2 or 3 days. Keep the boiled kohlrabi wrapped in the fridge.
The sauce will harden when chilled. Thus, first defrost it then heat it using the microwave or stovetop at low heat. Mix the boiled kohlrabi to cover it in white sauce.
FAQs:
Does this white sauce have another name?
This white sauce is also known as the “bechamel sauce”. This is without grated cheese. When we add cheese to it, then we can name it as cheese sauce.
What color of kohlrabi is best to use?
Kohlrabi exists in green, purple, and white colors. You may use any one of them which is available to you. All are high in antioxidants.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION/SERVING:
- Yield: Serves 8
- Calories: 91 kcal
- Carbohydrates: 8 g
- Net carbs: 5 grams
- Fiber: 3 g
- Protein:3 grams
- Sugar: 3 g
- Fats: 6
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS