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Tuesday, October 4, 2022

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Keto Béarnaise Chicken and Shrimp served over Cauli-mash


Keto Béarnaise Chicken and Shrimp served over Cauli-mash, Fun Fact of the Day: Béarnaise sauce originated from France in the 19th century. Like a little brother to hollandaise》it is made of egg yolks, butter, white wine vinegar, shallots, and herbs… sounds fancy and complicated doesn’t it??

Would you believe me if I told you I made this delicious buttery Béarnaise in the MICROWAVE?

YES, I did.


  • 2 chicken breasts
  • 1/2 lb. deveined & detailed shrimp
  • 3 Tbsp. bacon grease or butter
  • salt & pepper


  1. Slice chicken breasts in half horizontally making thin chicken cutlets.
  2. Place each chicken piece between 2 layers of plastic wrap and pound until evenly 1/2 inch thick.
  3. Season with salt and pepper.
  4. Heat bacon grease on medium-low and saute chicken until browned on each side and fully-cooked.
  5. Remove chicken from pan and add shrimp. Brown in remaining grease.


  • 12 oz. bag frozen cauliflower
  • 2 Tbsp. butter
  • ½ tsp garlic powder
  • ¼ tsp black pepper
  • 1/2 cup shredded colby jack cheese
  • 2 Tbsp. heavy cream


  1. Leave cauliflower in the bag and cook in microwave for 10 minutes.
  2. Dump into a bowl and using a potato masher, crush cauliflower.
  3. Mix in butter, cheese, cream, and seasonings. Use an immersion blender to achieve a creamy texture.

Béarnaise Sauce:

  • 1/2 cup butter
  • 1 tsp. yellow onion, minced
  • 4 egg yolks, beaten
  • 1/2 cup heavy cream
  • 1 ½ tsp. lemon juice
  • ½ Tbsp. white wine vinegar
  • 1 tsp. dried tarragon
  • 1 tsp. parsley
  • ¼ tsp. salt
  • pinch of ground mustard


  1. Melt butter in microwave – about 45 seconds. Add remaining ingredients and whisk together.
  2. Microwave an additional 1-2 minutes or until hot and creamy, stopping to stir every 30 seconds.
  3. Don’t overheat or sauce will curdle.


Build your plate with the cauli-mash on bottom, then chicken & shrimp, and lastly the Béarnaise.

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