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

Shrimp Scampi with Zoodles

I just recently discovered the spiralizer – a fabulous kitchen gadget allowing you to turn traditional pasta meals into healthy low carb ones using vegetables instead of noodles.  Here is my latest family favorite.

SKINNY SHRIMP SCAMPI

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

Yield: 4 servings

INGREDIENTS

3 tablespoons unsalted butter
1 pound medium raw shrimp, peeled and deveined
3-5 cloves garlic, minced
1/2 teaspoon red pepper flakes, or more, to taste
1/4 cup vegetable stock
Zest of one lemon
Juice of 1 large lemon
Kosher salt and freshly ground black pepper, to taste
1 1/2 – 2 pounds (4-5 medium-sized) zucchini, spiralized
2 tablespoons freshly grated Parmesan
2 tablespoons chopped fresh parsley leaves, optional

INSTRUCTIONS

Melt butter in a large skillet over medium high heat. Add shrimp, garlic and red pepper flakes. Cook, stirring occasionally, until pink, about 2-3 minutes.

Stir in  lemon zest, lemon juice and 1/2 of chicken stock; season with salt and pepper, to taste. Bring to a simmer; stir in zucchini noodles until well combined, about 1-2 minutes. Add remaining vegetable broth if it seems to dry.

Serve immediately, garnished with Parmesan and parsley, if desired.

Sundried Tomato Pesto Zoodles

Sundried Tomato Pesto and Zoodles 
I love this dish as it replaces traditional pasta with low-carb zucchini ribbons and the sundried tomato pesto is to die for. We can’t get enough at my house!

Sundried Tomato Pesto Zoodles

Time: 30 minutes (prep + cooking) | Serves: 2

Ingredients:

  • 4 zucchini squash, rinsed + cut in very small strips or spiralized
  • 2 cups of grape or cherry tomatoes, rinsed
  • 1/2 cup of sun-dried tomatoes
  • 1 cup of fresh basil leaves
  • 1 cup of walnuts
  • 1/2 cup of parmesan cheese, grated
  • 1 tsp. of crushed red pepper
  • 1/2 tsp. of chopped, fresh rosemary leaves, (1/4 tsp. if you use dried rosemary)
  • 1/2 tsp. of italian seasoning
  • S+P, to taste
  • 1/3 – 1/2 cup of olive oil for pesto
  • 2 Tbsp. of olive oil for zoodles

Directions:

  • Cut the zucchini. (I use the Microplane Spiral Cutter because it makes pretty ribbons of healthy and delicious vegetables)spiralized zucchini
  • Preheat oven to 400 degrees F
  • Lay tomatoes on a lined baking sheet
  • Sprinkle with S+P and 1 Tbsp. of olive oil
  • Roast for 6-8 minutesroasted tomatoes
  • Meanwhile, add sun-dried tomatoes, basil, walnuts, cheese, red pepper, rosemary,  italian seasoning, and S+P to a food processor
  • Sundried Tomato PestoWhile processing on low, slowly add in the olive oil
  • IMG_6971In a  large saute pan, heat 1 Tbsp. of olive oil on medium heat
  • Add zoodles and S+P to pan + saute for 3-4 minutes
  • Add roasted tomatoes  and S+P to pan and cook another 3-4 minuteszoodles and tomatoes
  • Stir in pesto and toss gently, cooking another 2-3 minutes
  • Serve with extra parmesansundried tomatoes and zoodles

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