Description
A creamy, low-carb alfredo sauce made with heavy cream and Parmesan tossed with spiralized zucchini and grilled chicken. This diabetic-friendly meal is ready in 20 minutes and provides a satisfying comfort food experience without spiking blood sugar.
Ingredients
Scale
- 2 large medium zucchini (about 1.5 lbs / 680g)
- 1 teaspoon sea salt (for salting zucchini)
- 1 lb (450g) boneless, skinless chicken breast
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1/2 cup (120ml) heavy cream
- 4 cloves garlic, minced
- 1/4 cup (60ml) low-sodium chicken broth
- 1/2 cup (50g) grated Parmesan cheese
- Black pepper (to taste)
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
- Spiralize the zucchini into noodles or cut into ribbons. Place in a bowl, sprinkle with 1 teaspoon salt, and let sit for 10 minutes to draw out moisture.
- Rinse the zucchini under cold water to remove salt, then pat completely dry with paper towels, squeezing out excess water.
- Pat chicken breasts dry and season both sides with garlic powder, oregano, salt, and pepper.
- Heat olive oil in a large skillet over medium-high heat. Add chicken and cook for 3-4 minutes per side until golden brown and cooked through (165°F). Remove chicken to a plate and tent with foil.
- Reduce heat to medium-low. Add minced garlic to the same skillet and sauté for 30 seconds until fragrant.
- Pour in chicken broth and simmer for 1 minute to deglaze the pan, scraping up brown bits.
- Add heavy cream and bring to a gentle simmer. Gradually stir in Parmesan cheese, whisking until smooth and slightly thickened.
- Turn off the heat. Add the dried zucchini noodles to the skillet and toss gently to coat. The residual heat will warm the zucchini for 1-2 minutes.
- Slice the cooked chicken and arrange on top of the zucchini noodles. Spoon extra sauce over the chicken.
- Garnish with fresh parsley and a crack of black pepper. Serve immediately.
Notes
Do not skip salting the zucchini; it is crucial to prevent a watery sauce. Ensure zucchini is completely dry before adding to the sauce. Keep heat low when adding cheese to prevent seizing. Zucchini noodles cook very quickly; do not overcook or they will become mushy. This dish is best eaten fresh as leftovers may become watery.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 serving (approx. 1
- Calories: 320
- Sugar: 3
- Sodium: 450
- Fat: 22
- Saturated Fat: 12
- Carbohydrates: 6
- Fiber: 2
- Protein: 28
Keywords: diabetic friendly, zucchini noodles, chicken alfredo, low carb, keto, gluten free, healthy dinner, quick meals, comfort food