Easy Low carb Bolognese Sauce

I’m sorry folks, this post is not going to be exciting and won’t have nice pictures. But I have to post it nonetheless. Why? It’s because this sauce is a staple in a lot of our recipes.

Many of you probably have your own best Bolognese recipe passed on by grandma. I by no means would want to compete with that. What we have here is something very easy to whip up but does go a long way. It can be used in lasagne, taco, moussaka or as stuffing for veggies like peppers, zucchini,tomatoes etc, as the plain old pasta sauce for your zoodles or even in omelette.  It’s handy to have in your freezer for midweek dinner.

I am not a big meat eater but I do enjoy this keto bolognese though in moderation. We make it keto-friendly by using minimal high carb ingredients. Your kids will love it because there is no vegetable in sight.

Most of the seasonings come from dried herbs and garlic and onion powder and tomato paste. The only fresh herb we use is basil because we have a ton of it in our backyard and only a pinch of it won’t add any real carb.

Thai basil
Fresh picked Thai basil

You will see many variety of food using this sauce in our future post. Meantime, please give this a try and gives us a thumbs up if you like it. Any comment would be greatly appreciated too.

Keto Bolognese Sauce

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Yield: 2

Serving Size: 125 g.

Calories per serving: 617

Fat per serving: 56.7

Carbs per serving: 2.29

Protein per serving: 23.6

Keto Bolognese Sauce

Ingredients

  1. 250 g mince meat of your choice
  2. 1 tbs olive oil
  3. 1 tbs butter
  4. 2 tbs thicken cream
  5. 20 g bacon, finely chopped
  6. 1/4 tsp garlic powder
  7. 1/2 tsp onion powder
  8. 1/4 tsp oregano
  9. 1/4 tsp thyme
  10. a dash of ground chillies
  11. 2 tbs tomato paste
  12. 1 tsp basil, finely chopped
  13. 15 g. mushrooms, finely chopped
  14. Sea salt and pepper to taste

Instructions

  • Heat olive oil on a pan over medium heat.
  • Put in the mince and try to break it apart into small bits. Sauté it while putting in seasonings.
  • Add tomato paste and mix through. If the mixture is too dry you can add water or stock to it. ( I would prefer white wine but then it might not be keto-friendly, or is it?)
  • Let the sauce simmer for a few minutes then add butter, cream and chopped basil at the end.

Notes

We would normally use turkey mince in our Bolognese but it's not available in Thailand where we are now. The quality of local beef here is quite tough and taste strong. We found that pork is the best to use here.

http://i-stayfit.com/2016/12/11/basic-bolognese-sauce/

Low Carb Moussaka

As a cheese lover, I love everything topped with golden oozing cheese. Moussaka, a popular Greek dish, is one of them. You know the traditional moussaka would have layers of eggplants and potato with ground lamb or beef in between. Our keto-friendly version is much easier to make and tastes just as good.

Moussaka makes a great low carb, high fat meal because we only use eggplants and it’s loaded with lots of cheese. In this recipe, we use our own Bolognese sauce but you can use whatever leftover meat you have. All you have to do is season it with some garlic and onion powder, herbs of your choice and tomato paste.

Right where we live here, there is a local market where I can get fresh picked vegetables. The other day I happened to find Japanese eggplants, the long thin purple variety and I got the idea that I could use it in my moussaka.

You can use your regular eggplants which is probably easier to handle. I sliced mine about 1/2 cm thick and soak in water for 20 mins then boil till soft and drained. .

Then proceed with layering your moussaka with eggplants and sauce alternately. Then top with grated mozzarella and bake till top is golden. The combination of tomato meat sauce and hot melted cheese is to die for.

Low Carb Moussaka

Yield: 2

Ingredients

  1. 200 g eggplants
  2. 400 g Basic Bolognaise sauce
  3. 100 g grated mozzarella cheese
  4. 1/2 tsp chopped basil

Instructions

  • Prepare Bolognaise sauce. If you want to make your own sauce from leftover meat, just chop your meat roughly. With a tablespoon of olive oil, sautéed it and add garlic, onion powder and herbs of your choice. Add 2 tbs tomato paste, mix well and you are done.
  • Slice eggplants to 1/2 - 3/4 cm. thick and soak in water for at least 20 mins.
  • Put a pot of water to boil, drain the eggplants and put to boil till soft. Then put in a colander to drain.
  • Assemble the moussaka by putting 1/3 of the meat sauce at the bottom of the baking dish,
  • Arrange boiled eggplant strips to cover the sauce.
  • Repeat with another layer of sauce and eggplant then top it with the remaining sauce.
  • Sprinkle the cheese on top and bake at 180 ˚C for 20 mins or till the top is melted and turn golden brown.

Notes

We use 2 small baking tray for individual serving. Ramekin dishes work fine too but you will probably need to put in a few layers to fill it up. We have used a loaf tin which is the easiest option. Then you cut the moussaka in half to serve.

http://i-stayfit.com/2016/12/11/143/