Poblano Cream: Is It Keto-Friendly?

Poblano peppers are a mild, dark green type of Mexican chile pepper. They are usually roasted, which adds a smoky flavour to dishes. When combined with dairy, they make for a creamy sauce. This sauce is a great addition to Mexican dishes such as burrito bowls, tacos, and enchiladas.

Poblano peppers are also used in soups, casseroles, and stuffed peppers. They can be combined with other ingredients such as avocado, Mexican cheese, and chicken to make a keto-friendly meal.

Poblano peppers are very low carb, with only a little over 1 net carb per pepper. They are also rich in fibre, vitamins A and C.

Poblano cream sauce with keto-friendly pasta

Ingredients

Poblano cream sauce is a delicious, spicy, and creamy sauce that can be used as a keto-friendly alternative to traditional enchilada sauce. Here are the ingredients you will need to make this sauce:

• Poblano peppers (3-4 peppers, depending on your preferred spice level)
• Onion or shallot (½ small or 1 shallot)
• Garlic (2 cloves, minced)
• Heavy cream (1 ½ cups)
• Cream cheese or sour cream (optional, ½ cup)
• Butter
• Salt and black pepper, to taste

Keto-Friendly Pasta Options

Now, let's talk about the keto-friendly pasta options that you can use with your poblano cream sauce. There are two main types of low-carb pasta: the processed kind that comes in a package and the natural kind made from vegetables. Here are some specific options:

• Konjac Noodles: These noodles are made from the konjac plant and are very low in calories and carbs while being high in fiber. They have a crunchy bite and a slight fishy taste that can be reduced by rinsing and cooking in a dry pan.
• Zucchini Noodles: Also known as "zoodles," these noodles are quick and easy to make. Simply salt and drain them, then pan-fry them dry before adding your sauce.
• Spaghetti Squash Noodles: This option requires more preparation time, but the flavor and mouthfeel are closer to traditional pasta. You'll need to bake the spaghetti squash and then scrape out the noodles with a fork.
• Other Options: There are also pasta alternatives made from chickpeas, edamame, lupin flour, almond flour, and other fibers. You can also make your own keto pasta from scratch using cheese and eggs.

Preparation and Serving

To make the poblano cream sauce, you can follow these general steps:

• Char or roast the poblano peppers to add a nice roasted flavor. You can do this over an open flame on your stove, in the oven, or on a grill.
• In a food processor, blend the peppers, onion or shallot, and garlic until finely chopped.
• Melt butter in a saucepan and add the pepper mixture. Sauté for about 5 minutes.
• Add the cream, salt, and pepper, and simmer over low heat for 15-20 minutes.
• (Optional) Add cream cheese or sour cream for extra creaminess and flavor, and simmer for an additional 5 minutes.
• Use an immersion blender to blend the sauce to your desired smoothness.
• Return the sauce to the pan and simmer for another 2 minutes to ensure it's hot. Adjust seasoning to taste.

For keto-friendly pasta, preparation methods will vary depending on the type you choose. Be sure to follow the package instructions or the recipe instructions if making your own.

Once your pasta is cooked, simply top it with your homemade poblano cream sauce and enjoy! This sauce is also delicious on Mexican dishes like burrito bowls, tacos, and enchiladas.

Poblano cream sauce with cauliflower rice

Ingredients

• 3 poblano peppers (4 if you like it spicier)
• ½ small onion or 1 shallot
• 2 cloves garlic, minced
• 1 ½ cups organic heavy cream
• ½ cup organic cream cheese or sour cream (optional, for extra creaminess and flavor)
• ¼ tsp black pepper
• Butter
• Salt
• 1 head of cauliflower
• 1 tbsp olive oil

Optional

• Char whole peppers over an open flame on the stove. Place the peppers directly on the burner grates over a medium flame and turn with tongs until lightly blistered on all sides. This adds a nice roasted flavor.
• Use a food processor to finely chop the peppers, onion or shallot, and garlic.

Method

Poblano Cream Sauce:

• Melt butter in a saucepan and add peppers, onion or shallot, and garlic. Sauté for about 5 minutes.
• Add cream, salt, and pepper. Simmer over low heat for 15–20 minutes.
• Add cream cheese if desired, and simmer for an additional 5 minutes.
• Blend the sauce with an immersion blender or regular blender to your desired smoothness.
• Return the sauce to the pan and simmer for another 2 minutes to ensure it is hot. Add additional salt and pepper to taste.

Cauliflower Rice:

• Cut the florets from the main stalk of the cauliflower and wash and drain in a colander.
• Using a food processor, rice the cauliflower.
• Heat butter and olive oil in a non-stick pan and once melted, add in the cauliflower rice and season with salt. Give it a good mix.
• Spread the rice evenly around the pan, turn the heat down to low, cover, and cook for about 7-8 minutes or until the cauliflower is tender.
• Make sure you remove the lid every 2 minutes and give everything a good stir to ensure nothing sticks or burns.
• Once the cauliflower is cooked, serve with your Poblano Cream Sauce.

Tips

• If you don't have a food processor, you can just chop the vegetables (it doesn't have to be super fine). You will blend the sauce after cooking.
• For dairy-free versions, try using coconut cream instead of regular cream.
• This sauce is great on Mexican food like burrito bowls, tacos, and enchiladas.
• If you want to reduce the carbs even further, use cauliflower rice instead of tortillas.
• Poblano cream sauce is also delicious on salmon and pork loin.
• For a smoother sauce, blend the cooked onion and garlic, poblano peppers, and cream. Return to the pan, add the cumin, and cook until thickened.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, place in a microwave-safe dish and heat in 1-minute intervals until hot.

Poblano cream sauce with Palmini noodles

Ingredients:

• 3-4 poblano peppers
• 1/2 small onion or 1 shallot
• 2 cloves of garlic, minced
• 1/2 cup of chicken broth
• 1/2-3/4 cup of reduced-fat sour cream or full-fat/light sour cream
• 1/4 teaspoon of black pepper
• 1 cup of heavy cream or whipping cream
• 1/2 cup of Mexican cheese (optional)
• 1/2 cup of cilantro, coarsely chopped (optional)
• Salt to taste

Instructions:

Roasting the Peppers:

• Preheat the oven to 425-450°F.
• Remove the stems and seeds from the poblano peppers and cut them in half.
• Line a baking sheet with parchment paper and place the peppers on it, leaving some space between each.
• Drizzle olive oil over the peppers and roast for 20-30 minutes until the skin is blistered. No need to flip the peppers.
• Remove the peppers from the oven and let them cool down.
• Transfer the roasted peppers to a plastic bag to steam and loosen the skins.
• Peel the skins from the peppers.

Making the Sauce:

• Melt butter in a saucepan over medium heat.
• Add the garlic and onions to the saucepan and sauté for about 1 minute.
• Pour in the chicken broth and bring to a boil.
• Add the heavy cream and poblano peppers.
• Simmer the mixture for 10-20 minutes.
• For a smoother sauce, transfer the mixture to a blender and blend until smooth.
• Season with salt, pepper, and cumin to taste.
• Add the sour cream and blend again.
• For a thinner sauce, add a tablespoon of water at a time and blend until the desired consistency is achieved.

Serving Suggestions:

Poblano cream sauce is a versatile condiment that can be used in various dishes. Here are some serving suggestions:

• Use it as a topping for tacos, enchiladas, burritos, tostadas, or noodles.
• Drizzle it over grilled meats like chicken, pork, or salmon.
• Serve it as a dip for soft pretzels, veggies, or tortilla chips.
• Use it as a dressing for salads or as a topping for fried eggs.
• Mix it with Palmini noodles for a tasty, keto-friendly meal.

Poblano cream soup

Ingredients:

• 4-6 poblano peppers
• 1/2 white onion, chopped
• 2-6 cloves of garlic, chopped
• 3 cups chicken broth or vegetable broth
• 1/2 cup milk or cream
• 1/2 teaspoon ground cumin
• Salt and black pepper, to taste
• Optional: 1/2 cup corn kernels, 1/2 cup Mexican cheese, 1/2 cup cilantro, 1/2 teaspoon coriander powder

Method:

• Preheat the oven to 450°F and line a baking sheet with parchment paper.
• Rinse the poblano peppers and rub them with olive oil.
• Roast the peppers in the oven for 15-20 minutes, until the skin is blackened.
• Place the roasted peppers in a zip-lock bag for 10 minutes to steam.
• Peel and discard the skins, stems, and seeds, then roughly chop the peppers.
• Heat butter in a large pot over medium heat.
• Add the chopped onion and sauté for 3-5 minutes until softened.
• Add the garlic and sauté for another 2 minutes.
• (Optional) Add the corn kernels, sprinkle salt and pepper, and cook for 3-4 minutes.
• Pour in the chicken broth and bring it to a boil.
• Simmer the broth for 10 minutes.
• Remove the pot from the heat and stir in the milk or cream.
• Add the chopped poblano peppers and cumin.
• Simmer the soup for another 10 minutes.
• (Optional) Use an immersion blender to blend the soup until smooth and creamy.
• Season with salt and pepper to taste.
• (Optional) Garnish with Mexican cheese, cilantro, and a dash of hot sauce or vinegar.
• Serve hot and enjoy!

Poblano chicken

Ingredients:

• 2 large poblano peppers
• 3 tablespoons olive oil or butter, divided
• 4 chicken breasts
• 1/2 large onion, sliced
• 2 large garlic cloves, minced
• 1 cup low-sodium chicken stock, plus a little more if needed
• 3/4 teaspoon kosher salt, divided
• 1 cup packed cilantro leaves
• 3/4 cup heavy cream
• 1 tablespoon lime juice
• 1/2 small onion, diced (about 1/2 cup)
• 2 large garlic cloves, minced
• 1/2 cup jasmine rice
• 1/4 cup orzo (regular or whole-wheat)
• 1 1/4 cup low-sodium chicken stock
• 1/2 teaspoon kosher salt
• 2 teaspoons lime juice
• 1/4 cup cilantro, chopped

Method:

Slice one poblano pepper into thin strips.

Roast the other pepper: If you have a gas stove, turn the burner on and keep the pepper over the flame until it chars – you want it black on all sides. If you don’t have a gas stove, turn your broiler on and roast the pepper on the top rack until it is blackened on all sides. Once the pepper is roasted, transfer to a large plastic baggie or a bowl covered with plastic wrap and let steam while you sear the chicken. Once they’ve sat for about 10 minutes, pull them out and peel the skin off. Take out the membranes and seeds as well.

While the peppers steam: Heat a large skillet over medium heat. Add two tablespoons of butter or olive oil. Season the chicken on both sides with salt and pepper. Once the skillet is hot, add the chicken. Sear until golden brown, about 4-5 minutes. Flip and do the same on the other side. Sear until cooked through, another 3-4 minutes. Take the chicken out and set aside. Don’t worry if the chicken is not cooked through, it will simmer in the sauce later to finish cooking.

Once the chicken is seared, remove from the pan, and add the remaining tablespoon of olive oil or butter to the pan. Add the onions and sliced peppers (the sliced peppers you did not roast and steam). Sauté for about 5 minutes until softened. Season with a little salt. Add the garlic and cook for another minute.

While the veggies cook, transfer the roasted poblano pepper to a blender along with cilantro, 1/4 teaspoon salt, and 1/2 cup chicken stock. Blend until smooth. Pour the pureed pepper mixture back into the skillet with the sliced peppers, onions, and garlic. Stir in the remaining 1/2 cup chicken stock, cream, lime juice, honey, and remaining 1/2 teaspoon salt. Bring to a boil and reduce to a simmer. Add the chicken breasts back to the skillet with the sauce, cover and simmer until the chicken is cooked through. It should read 165 degrees on an instant-read thermometer. If needed, add a little bit more chicken stock to loosen the sauce. Season to taste with salt and pepper. Serve over rice pilaf, pasta, or mashed potatoes.

Tips:

• Poblano peppers can be roasted on a very hot comal, directly under the broiler, or on a gas grill. Then, they steam in a covered bowl for several minutes until you’re ready to peel off and discard the charred skin.
• If you like a lot of spice, try adding half a jalapeno to the sauce.
• The chicken breasts are fully cooked when an instant-read thermometer reads 165 degrees Fahrenheit.
• If you don't have heavy cream, you could use half and half, but keep in mind that it curdles much easier than heavy cream.

Frequently asked questions