Low Carb Creamy Tuscan Chicken

IMG_1468Low Carb Creamy Tuscan Chicken

Low Carb Creamy Tuscan Chicken is rich and satisfying with lots of sun-dried tomatoes and spinach.  I love the parmesan cream sauce. It is one of my very favorite low carb meals and it is perfect for the keto diet.

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 495 kcal

Ingredients

  • 2 tablespoons olive oil
  • 2 boneless, skinless chicken breast, cut in half horizontally
  • 1 1/2 teaspoons Lemon Pepper Seasoning
  • 1/2 cup chopped onion
  • 3 garlic cloves, minced
  • 1/3 cup white wine or chicken broth
  • 1 cup heavy cream
  • 1/2 cup freshly grated Parmesan cheese
  • 1/2 cup  sun-dried tomatoes (approximately 1/2 of a 4 oz jar )
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon garlic powder
  • 2-3 cups baby spinach
  • 2-3 medium zucchini squash, zoodles (optional)

Instructions

  1. Place olive oil in a large skillet over medium-high heat.

    Season chicken with lemon pepper.

  2. Add chicken to skillet and cook 4 to 5 minutes per side, or until cooked through.

    Remove chicken and set aside.

  3. Add onion to skillet and cook for about 3 minutes to soften.

  4. Add garlic and cook 1 more minute.

  5. Add white wine or chicken broth and cook until reduced just a bit and scrape up any browned bits from the bottom of the skillet.

  6. Add heavy cream and bring to a simmer for 1 minute.

    Add Parmesan and stir until melted.

  7. Add sun-dried tomatoes, Italian seasoning, and garlic powder.

    Stir in spinach. Cook and stir until spinach is wilted.

    Season to taste with salt and pepper.

    8.  Optional:  Many italian dishes are served over a bed of pasta.  I like to avoid the carbs and use zoodles instead.  Make the zoodle noodles with either a mandoline or zoodle maker.  Place on a paper towel to remove some of the excess water.  Add 2 T of olive oil to a pan and heat on medium heat.  Add zoodles to pan, and add salt and pepper to taste and stir for about 2 minutes.  Add more slat/pepper to taste and stir again for two minutes or so until just a bit limp.  Place zoodles on a plate and then add the chicken and sauce and serve.

Nutrition Facts
Low Carb Creamy Tuscan Chicken
Amount Per Serving
Calories 495Calories from Fat 324
% Daily Value*
Fat 36g55%
Saturated Fat 17g106%
Cholesterol 164mg55%
Sodium 475mg21%
Potassium 1180mg34%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 6g7%
Protein 33g66%
Vitamin A 3950IU79%
Vitamin C 19.1mg23%
Calcium 248mg25%
Iron 2.8mg

Pesto Chicken Lasagna with Zoodles

1Pesto Chicken Lasagna with Zoodles

Ingredients

2  5-6 oz. tubs of Fresh Pesto (refrigerator section of most markets)
3 oz. Alfredo sauce
1 lb. mozzarella cheese grated
1 roasted chicken (skin removed and shredded)
2 large zucchinis (sliced thin with a mandolin)
1 large carton of Ricotta cheese
1 carton of baby Portobello mushrooms
1 tsp dry thyme (rounded)
3 garlic cloves peeled and chopped
3 T butter
Ground pepper
Fresh Parmesan cheese (grated)
Pine nuts or slivered almonds

Instructions

1. Slice the zucchini with a mandolin and lightly salt the “zoodles”.  This will draw some of the moisture out of them and prevent the dish from getting soupy after cooking.

2. Shred or cut up chicken into bite size pieces. Set aside.
3. Sauté mushrooms in butter just until they start to shrink. Set aside.
4. Preheat oven to 350 degrees
5. Layer ingredients in an 11X17 baking dish. Start with thin layer of pesto then zoodles.

Example:

pesto,
noodles,
ricotta (1/8 – 1/4 inch thick),
bite size chicken pieces,
mushrooms,
drizzle with pesto mixed with Alfredo),
mozzarella.

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6. Repeat layering again depending on how thick the baking pan is.
7. Make the last layer on top the pesto sauce with grated Parmesan cheese and then sprinkle with either pine nuts or slivered almonds.

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8. Cook in 350-degree oven for 20-25 minutes until bubbly.

IMG_8853Yummy yummy and healthy too!

Modified from the no boil pasta noodle version given to me by my good friend, Holly Garcia 10/12/05

Greek Chicken with Lemon Potatoes

 

Greek Chicken with Lemon Potatoes

Ingredients

  • 4 pounds skin-on, bone-in chicken breasts (smaller breasts cook faster)
  • 1 T kosher salt
  • 2 T  fresh rosemary
  • 2 T fresh oregano,
  • fresh ground pepper
  • 1/2 cup fresh lemon juice
  • 1/2 cup olive oil
  • 6 cloves garlic, minced
  • 1 lb fingerling potatoes, halved or quartered lengthwise
  • 1 onion, cut in either slices or wedges
  • 2/3 cup chicken broth
  • chopped fresh oregano for garnish

Directions

  1. Preheat oven to 425 degrees F (220 degrees C). Lightly oil a large roasting pan or line it with foil.
  2. Place chicken pieces in large bowl. Season with salt, and spices (if you don’t have fresh rosemary and oregano, you can substitute with dried herbs but only use one tablespoon of each instead (half of the fresh amount). Add fresh lemon juice, olive oil, and garlic. Place potatoes in bowl with the chicken; stir together until chicken and potatoes are evenly coated with marinade.
  3. Transfer chicken pieces, skin side up, to prepared roasting pan, reserving marinade. Distribute potato pieces among chicken thighs. Drizzle with 2/3 cup chicken broth. Spoon remainder of marinade over chicken and potatoes.
  4. Place in preheated oven. Bake in the preheated oven for 20 minutes. Toss chicken and potatoes, keeping chicken skin side up; continue baking until chicken is browned and cooked through, about 25 minutes more depending  on size of chicken pieces). An instant-read thermometer inserted near the bone should read 165 degrees F (74 degrees C). Transfer chicken to serving platter and keep warm.
  5. Set oven to broil or highest heat setting. Toss potatoes once again in pan juices. Place pan under broiler and broil until potatoes are caramelized, about 3 minutes. Transfer potatoes to serving platter with chicken.
  6. Optional: Place roasting pan on stove over medium heat. Add a splash of additional broth and stir up browned bits from the bottom of the pan. Strain; spoon juices over chicken and potatoes. Top with chopped oregano.

Favorite Salsa Verde Chicken

This 30-Minute One-Pan Salsa Verde Chicken is perfect for a busy weeknight.  It’s healthy, tasty, and super easy.

This Salsa Verde Chicken needs only a few basic ingredients and a casserole dish.

I always keep a jar of my favorite salsa verde from Sprouts in my pantry.  Trader Joe’s has a yummy version too, but I prefer the Sprouts version as it has a little more kick (from Jalapenos).

You can use either bone-in chicken thighs (my favorite) or boneless skinless chicken thighs works too.

Perfect over rice, tortillas, or chips.

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PREP TIME 10 minutes
COOK TIME 20-30 minutes
TOTAL TIME 30-40 minutes
Serves: 4
INGREDIENTS
  • 2 lbs.  chicken thighs (bone in or skinless & boneless)
  • 6 garlic cloves, minced
  • 1 medium onion, chopped
  • 1 small red bell pepper, seeded and chopped
  • 1 tsp. ground cumin’
  • 1 tsp. dried oregano
  • 1 jar (16oz) salsa verde
  • kosher salt and freshly ground black pepper to taste
  • 2 T. olive oil
  • Garnish: fresh cilantro leaves and lime wedges
DIRECTIONS
  1. Preheat the oven to 400 degrees F
  2. Wash and chop the garlic, onion and red pepper.
  3. Wash and towel dry the chicken and then season with salt, pepper, cumin and oregano. Lightly brush the top of each piece with olive oil and sprinkle with the minced garlic. Set aside.
  4. Pour the jar of salsa verde in a casserole dish.
  5. Place the chicken pieces in the casserole dish next and add the onion and peppers to the dish and position around the chicken pieces.
  6. Roast for 20-30 minutes or until chicken is no longer pink in center. Do not overcook.
  7. Serve over rice (or with tortillas) and garnish with cilantro and lime.

Vince’s Tuscan Chicken

2Vince’s Tuscan Chicken

Serves 6

INGREDIENTS
5-6 small chicken breasts or chicken thighs (boneless)
3-5 shallots, chopped
3 large tomatoes, chopped
2-3 T. oregano
1 tsp salt and
½ tsp pepper
½ cup vermouth
olive oil

DIRECTIONS
1. Brown chicken in olive oil for 15-20 minutes on medium heat (1/2 hour if frozen).
Remove from oil and set aside.
2. Add chopped shallots to the frying pan and cook until tender (3-5 minutes).
3. Add chopped tomatoes, oregano, vermouth and salt and pepper.

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4.  Replace chicken in mixture and cook for about 20 minutes more or until chicken done (no longer pink inside).
5.  Serve over bed of white rice, brown rice or fettuccine.

PSST!  Even though my recipe calls for boneless chicken, you can easily make it with the bone in version.  You just need to adjust the cooking time a little longer.  You want to test to make sure the juices run clear and that the meat is no longer pink.

IMG_8898

Vietnamese Lemongrass Chicken

DFTSI - Lemongrass Chicken - 9533

Vietnamese food is full of mouth watering flavors and this recipe is sure not to disappoint.  I found it while browsing on Pinterest.  I adapted the recipe from an original post in October 2007 from Food and Wine Magazine.

Vietnamese Lemongrass Chicken

Serves 4
Dinner is ready in 20-30 minutes (don’t forget to marinate chicken before)

Ingredients:

2 tablespoons fish sauce
3 garlic cloves, crushed
1 tablespoon curry powder ( I use madras)
1/2 teaspoon salt
2 tablespoons plus 1 1/2 teaspoons sugar
1 1/2 pounds boneless, skinless chicken breasts cut into 1 1/2-inch pieces (thighs work too)
3 tablespoons water
3 tablespoons coconut oil
2 fresh lemongrass stalks, tender inner white bulbs only, minced finely
1 large shallot, thinly sliced
3 red chilies, seeded and minced
1 scallion thinly sliced for garnishing (optional)
cilantro sprigs for garnishing (optional)

 Directions:
  1.  Marinate the chicken: In a bowl, combine the fish sauce, garlic, curry powder, salt, and 1 1/2 teaspoons of the sugar. Add the chicken meat to coat. Marinade for at least two hours.
  2. Make the caramel: In a small skillet, mix the remaining 2 tablespoons of sugar with 1 tablespoon of the water and cook over high heat, stirring until the sugar is dissolved. Cook without stirring until a deep amber caramel forms about 2-3 minutes. Remove from the heat and stir in the remaining 2 tablespoons of water. Transfer to a small bowl.
  3. Cook the chicken: Heat a wok or large frying pan over high heat. Add the coconut oil and heat until shimmering. Add the lemongrass, shallot, and chilies and stir-fry until fragrant about 1 minute. Add the chicken and caramel and stir-fry until the chicken is cooked through and the sauce is slightly thickened about 8 minutes.  Transfer to a serving dish and top with the scallions and cilantro. Serve with steamed white rice.

BBQ Chicken Flatbread

BBQ Chicken Flatbread

Need an easy appetizer for a party?  Try this one.  It’s always a crowd-pleaser.

Ingredients:

2 flatbreads (sold at specialty stores and some grocery stores)
1/4 cup shredded chicken breast
2-4 T. BBQ sauce (I like Trader Joe’s Bold and Smokey Kansas City Style)
5-8 sprigs of fresh cilantro
1/2 cup shredded mozzarella cheese
3-4 thin slices of a small red onion (peeled)

Directions:

Place the flatbread on a cookie sheet and place in a 350 degree oven for 2-3 minutes.
Remove from oven and spread a thin layer of bbq sauce on the flatbread.
Add shredded chicken and red onion slices.
Add a thin layer of mozzarella cheese.
Bake for 10 minutes or until cheese is bubbly and edges of bread are lightly browned.
Remove from oven and add fresh cilantro leaves.
Slice and place on a serving dish and serve immediately. Enjoy!

PSST! Shred the chicken from a leftover piece of grilled chicken breast from the night before or cut from a roasted chicken from the deli section of most grocery stores.  If you can’t find flatbread, you can use a lavosh bread instead.

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