How in the world can a girl get something smothered in gravy on a Low Carb Diet. Well I’m gonna try making three different versions of low carb gravy I created. I’ll take 3 different thickening agents to create a onion gravy that can stand on it’s own. The thickening agents are Heavy Cream, Sour Cream, and Xanthan Gum (a vegetable fiber which is carb free I found at Whole Foods). Let the cooking begin and pray This Fat Black Chick finds a good substitute for a southern staple.

Traditional simple Onion Gravy (what I can’t have)

1. You pan fry flour covered meat.
2. Add onions to pan with flour sprinkled over.
3. Saute until onions become translucent and flour is browned.
4. Slowly add water, broth, or stock stirring as you scrape the bottom of the pan.
5. Then simmer until desired consistency is achieved season to taste.

Low Carb Onion Gravy (With Sour Cream)

1. Pan sear meat in enough oil to cover the bottom of the pan.
2. Add onions to pan and saute until translucent.
3. 1/2 cup water or broth for every 1/4 cup sour cream scraping the bottom of the pan.
4. Then simmer until desired consistency is  achieved season to taste.

The result was actually yummy! Reminded me of Beef Stroganoff, which I adore. Yet this was not what I was looking for. I will use it as a gravy but not when I want that down home country taste. So like Jay-Z I’m “On to the Next One!”

Low Carb Onion Gravy (With Heavy Cream)

1. Pan sear meat in enough oil to cover the bottom of the pan.
2. Add onions to pan and saute until translucent.
3. 1/2 cup water or broth for every 1/4 cup heavy cream scraping the bottom of the pan.
4. Then simmer until desired consistency is  achieved season to taste.

The result was PERFECT! Same great taste! I believe I have found my match. I don’t have to say good-bye to gravy. This made just enough for one smothered chop. I expect to play with it some more and see how little cream is really need to limit the calories and fat. For now just remember heavy cream no flour.  Next up I’ll try the one with Xanthan Gum which I’m really scared of but we’ll see.

Yields 2 servings

Takes only 25 mins from prep to serving

Ingredients

1/2 cup fresh okra trimmed & sliced

.25 lb container baby spinach cut in strips (about 2-3 loose packed cups)

1/2 small onion diced fine

2 cloves minced garlic

1/4 tsp dried thyme

1 cup Chicken Broth (if you want it thinner add a whole 14.5 oz can)

2/3 cup Coconut Milk (lite coconut milk is ok just a little thinner)

1 cup Crab Meat (I use Claw Meat, remember to pick out shells)

2 Slices thick cut/ slab bacon diced -or- 1tbs olive oil

1 tbs butter (I use unsalted)

5 chopped fresh chives

Crushed Pepper Sauce added to liking (optional)

Kosher Salt (seasoned to taste I use a pinch)

Directions

1. Brown Bacon in sauce pan with butter until there is enough fat rendered to coat the bottom of the pan takes a minute or 2. -or- coat bottom of pan with olive oil and butter.
2. Add fresh okra and saute about 2 mins. or until slime is dried up. (okra may brown slightly)
3. Add onions, chives, & spinach saute until onions become translucent, about 3 mins.
4. Add thyme with garlic and cook 1 min. more, careful not to burn the garlic
5. Add chicken broth, coconut milk &  crushed pepper sauce. Bring to boil, then simmer covered for 5 mins.
6. Add salt with the crab meat, stir and simmer covered for 5 mins.
7. I serve it warm alone, but you could try it topped over brown rice, wild rice, or riced cauliflower. If you have a low carb cornbread you enjoy it would be a yummy addition also.

This dish has around only 5 net carbs per serving.

&

Is about 300 calories per serving.