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

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

Skinny Lasagna

DFTSI - Skinny Lasagna_9601

Thin sliced zucchini instead of lasagna noodles turns this into a delicious yet hearty low carb meal.  You won’t even miss the pasta!

Skinny Lasagna

Cook Time: under 60 minutes        /            Serves: 4

INGREDIENTS:

  • 1 lb. 85% lean ground beef
  • kosher salt and black pepper, to taste
  • 1 – 24 oz jar tomato basil pasta sauce ( I like Bertolli)
  • 2 tbsp chopped fresh basil (plus a few leaves for garnish (optional)
  • 5 shakes of italien  herbs (about 1/2 tsp.)
  • 1 large or two medium zucchini (sliced 1/8″ thick using a mandolin)
  • 1 cup part-skim ricotta
  • 1/4 cup Parmigiano Reggiano
  • 1-2 cups shredded part-skim mozzarella cheese

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Pasta Americana a la Tomi

Pasta Americana

My sister Tomi is a great cook and has the gift of hospitality. One Christmas she and her family were visiting us from the east coast and we decided to throw a cocktail party to introduce them to several of our neighbors and friends. At about 8pm the cocktail party turned into a dinner party and we looked at each other saying “What can we make for a party of 12?” Tomi quickly offered to whip up a hearty pasta dish sure to satisfy the hungry bunch. Sure enough, the super easy and delicious pasta was a hit.

I now make it for Sunday night dinner and always think of my sister when I make it. D-E-L-I-C-I-O-U-S! The recipe below is modified for 6-8 people.

Ingredients Continue reading

Skinny Chicken Parmesan

Skinny Chicken Parm

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients

1 lb. thin-sliced boneless chicken breast (or chicken tenders)
1 egg, beaten
shredded parmesan cheese (enough to coat the chicken)
1-2 tomatoes, medium diced
½ brown onion, sliced
Italian seasoning (2-3 shakes)
2 cloves of garlic, minced
salt and pepper to taste
fresh basil, chopped
2 Tablespoons olive oil

Instructions Continue reading

Chicken Cacciatore with a Southern Twist

Chicken Cacciatore with a Southern Twist

Makes: 3 Servings
Calories: About 450 Per Serving
Cooking Time: 35 to 45 minutes

Chicken Cacciatorie-in a serving bowl

Ingredients

  • 3 Boneless, Skinless Chicken Thighs
  • ¾ Cup Yellow Grits
  • 1 Red Bell Pepper
  • 1 Tomato
  • 1 Yellow Onion
  • 1 Bunch Basil
  • 2 Tablespoons All-Purpose Flour
  • 2 Tablespoons Butter
  • 2 Tablespoons Capers
  • 2 Tablespoons Tomato Paste
  • 1 Tablespoon Molasses
  • 1 Tablespoon Southern Cacciatore Spice Blend (Smoked Sweet Paprika, Dried Parsley, Dried Oregano, Ancho Chile Powder, Garlic Powder & Cayenne Pepper)

Instructions

cheicken Cacciatore-chopped ingredients

1. Prepare the ingredients:

Wash and dry the fresh produce. Core and  dice tomato.  Cut out and discard the stem, ribs and seeds of the bell pepper; medium dice. Peel and dice the onion. Pick the basil leaves off the stems; discard the stems.

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