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, shredded
1 roasted chicken with herbs seasoning (skin removed and shredded)
2 large zucchinis (sliced thin with a mandolin)*
1 large carton of Ricotta cheese
1 carton of baby Portobello mushrooms, sliced
3 T butter
Fresh Parmesan cheese (grated)
1/4 cup Pine nuts or slivered almonds

Instructions

1. Thinly 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. Mix the pesto sauce with the alfredo sauce

5. Preheat oven to 350 degrees

6. Layer ingredients in an 11X17 baking dish. Start with thin layer of pesto then zoodles.

Example:

pesto,
Zoodles (or traditional lasagna pasta noodles if you prefer)
ricotta (1/8 – 1/4 inch thick),
bite size chicken pieces,
mushrooms,
drizzle with pesto mixed with the Alfredo),
mozzarella.

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7. Repeat layering 3-4 times depending on how thick the baking pan is.

8. 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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9. Cook in 350-degree oven for 25-30 minutes until bubbly.

IMG_8853Yummy yummy and healthy too!

*You can substitute no-boil lasgana pasta noodles instead of zoodles if you aren’t counting carbs or prefer a more traditional lasagna dish. If so, cook for 50-60 minutes instead.

 

Spicy Southwestern Salad

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spicy southwestern salad with avocado dressing


  • creds: pinch of yum
  • prep time: 15 mins
  • cook time: 20 mins
  • total time: 35 minutes
  • yield: 4 large salads

DESCRIPTION

This easy to prepare Spicy Southwestern Salad recipe has roasted sweet potatoes, black beans, corn, lettuce, and creamy avocado dressing!


INGREDIENTS

FOR THE SALAD

  • 2 sweet potatoes
  • 1 tablespoon oil
  • 1 heaping teaspoon each cumin and chili powder (plus a sprinkle of cayenne if you like it hot)
  • salt and pepper to taste
  • 1 14-ounce can black beans, rinsed and drained
  • 1 14-ounce can sweet corn, rinsed and drained
  • a handful of cherry tomatoes
  • 1/2 avocado (optional)
  • 1/2 a head of romaine lettuce, chopped

FOR THE CILANTRO DRESSING:

  • half an avocado
  • 1/4 cup Greek yogurt
  • 1/2 cup water
  • 1 cup cilantro leaves and stems
  • 1 small clove of garlic
  • 1/2 teaspoon salt
  • a squeeze of lime juice

INSTRUCTIONS

  1. Preheat the oven to 400 degrees. Peel the sweet potatoes and chop into bite-sized pieces. Mix the olive oil, cumin, and chili powder together in a small bowl. Brush mixture on sweet potatoes. Roast for 10 minutes. Stir or shake the pan. Turn heat up to 425, and roast for another 10-15 minutes. The sweet potatoes should be just barely roasty-brown on the outside.  cook another minute or two if needed.  Season with salt and pepper.
  2. Meanwhile, pulse all the dressing ingredients in a food processor until mostly smooth.
  3. Toss the beans, corn, lettuce, and sweet potatoes with the dressing. Serve with the other half of the avocado!

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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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Chocolate Peanut Butter Crunch Pear Snack Bites

DFTSI Chocolate Peanut Butter Crunch Pear Bites_6428Sometimes you just need something sweet and crunchy. It’s tempting to reach for something pre-packaged that’s easy and tasty but makes you feel guilty right after you put it in your mouth.  Not these.  They are crunchy and satisfying while also being high in nutrition Get your snack fix with this easy to prepare treat that you can feel good about.

Preparation: 5 minutes
Servings:  2
Ingredients: 4
Calories: 200/serving

Ingredients

1 medium pear
4 Tablespoons  PB2 (Powdered Peanut Butter)
2 Tablespoons water
2 Tablespoons mini chocolate chips
2 Tablespoons shredded coconut (I like it toasted)

Preparation

In a small bowl, mix PB2 with 2 Tablespoons of water.

Slice the pear into 8 -10 wedeges

Spread peanut butter mixture thinly onto pear wedges and place on either a serving platter or 2 individual salad plates.

Sprinkle with coconut and chocolate chips. Enjoy!

 

Roasted Moroccan Spiced Cauliflower

Moroccan Spiced Cauliflower

Yield: 2-4 servings
Time :30 minutes

Ingredients:

I head of cauliflower, cut into florets
¾ tsp Ras El Hanout* (spice mix from WILLIAM-SONOMA or make your own (recipe below)
1 Tablespoon extra virgin olive oil
pinch of chili pepper flakes

Preparation:

  1. Preheat oven to 400°F. Cut 1 head cauliflower into florets and place in a medium bowl
  2. Add Ras El Hanout, chili peper flakes and olive oil and toss to coat.
  3. Spread onto a foil lined jelly roll pan or baking sheet and sprinkle with kosher salt and fresh ground pepper to taste.
  4. Roast, tossing occasionally 20-30 minutes (cook 5 minutes longer if you like it more tender).
  5. Place in a serving dish and enjoy with your favorite chicken or fish dish.

DFTSI Morocan Spiced Cauliflower_5650

Home-made Ras El Hanout*

You can make your own Ras El Hanout if you make Moroccan food often. If not, simply buy pre-mixed spices. I like the one from William–Sonoma.

  • 1 teaspoon ground cumin
  • 1 teaspoon ground ginger
  • 1 teaspoon salt
  • 3/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground coriander seeds
  • 1/2 teaspoon cayenne

Yum Yum Lobster Tails

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This was my first time making lobster tails and it DEFINITELY  wont be my last. It is easy peasy and oh so yummy. You can make these for a special occasion or to make an ordinary occasion special.

BAKED LOBSTER TAILS WITH GARLIC BUTTER

INGREDIENTS

4 lobster tails
5 cloves garlic, minced
¼ c. grated Parmesan, plus more for serving
Juice of 1 lemon
1 tsp. Italian seasoning
4 tbsp. Butter

INSTRUCTIONS

1. Preheat oven to 350 degrees F. In a medium bowl, mix together garlic, Parmesan, Italian seasoning, and melted butter and season with salt.
2. Using kitchen scissors, cut the the clear skin off the lobster and brush the lobster tails with the garlic butter seasoning.

3. Place the lobster tails on a baking sheet lined with parchment and bake the lobster tails for 15 minutes.  Enjoy!