French · dessert
Dark Chocolate Pots de Crème for Two
Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A rich custard of cream, egg yolk and 90% dark chocolate sweetened with erythritol: about 7.5 g net carbs and 5 g fibre a pot, with about 2 g sugar from the chocolate.
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Ingredients 9
Method
Tap a time to watch that step in the video.
- Break the chocolate into small pieces in a heatproof bowl. In another bowl, whisk the egg yolk until frothy. 1:00
- In a heavy saucepan over low heat, stir the cream, erythritol and vanilla constantly until it just comes to the boil, then take it off the heat at the first bubbles. 1:26
- Temper the yolk: whisk in a few drops of hot cream two or three times, then whisk in the rest of the cream. 2:09
- Return to the pan over the lowest heat and stir until the custard thickens enough to coat the back of a spoon. Take off the heat at once. 2:40
- Pour the custard over the chocolate, leave 1 minute, then whisk with a pinch of salt until thick and glossy (loosen with a splash of cream if needed). 3:06
- Divide between 2 ramekins and refrigerate about 30 minutes. Top with a little whipped cream and a blackberry to serve. 3:44
Tip. 100% baking chocolate works too and lowers the carbs further, as the cook suggests. If it has been in the fridge a long time, let it stand 5 minutes before eating. Good with a little berry compote.
The method is a summary in our words — the video shows every step.
One portion (1 ramekin) gives you 1 of 2
Where the energy comes from one serve
- Net carbs 8%
- Protein 7%
- Fat 85%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Iron High29%
5.2 mg a serve, mostly from dark chocolate (94%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A High29%
259 µg a serve, mostly from heavy whipping cream (64%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc High27%
3 mg a serve, mostly from dark chocolate (89%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium High23%
97 mg a serve, mostly from dark chocolate (94%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Selenium Source16%
8.7 µg a serve, mostly from egg yolk (55%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 Source12%
0.3 µg a serve, mostly from egg yolk (61%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 Source11%
0.2 g a serve, mostly from heavy whipping cream (67%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 8
Potassium6%
300 mg a serve, mostly from dark chocolate (77%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium6%
77 mg a serve, mostly from dark chocolate (37%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E6%
0.9 mg a serve, mostly from heavy whipping cream (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate6%
23 µg a serve, mostly from egg yolk (53%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D4%
0.8 µg a serve, mostly from egg yolk (58%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K4%
4.9 µg a serve, mostly from dark chocolate (55%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B63%
0.1 mg a serve, mostly from egg yolk (52%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C2%
1.6 mg a serve, mostly from blackberry (80%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.