Description
A creamy, one-pan weeknight dinner featuring spiralized zucchini noodles and seared chicken in a rich parmesan alfredo sauce. This low-carb, diabetic-friendly meal is ready in 20 minutes and provides steady energy without the carb crash.
Ingredients
Scale
- 3 large medium zucchini (about 1.5 lbs)
- 2 large boneless, skinless chicken breasts (about 1.5 lbs)
- Salt and black pepper
- 1 teaspoon garlic powder
- 1 pinch paprika
- 2 tablespoons unsalted butter
- 4 cloves garlic, minced
- 1 cup heavy cream
- 1/2 cup low-sodium chicken broth
- 1 cup freshly grated parmesan cheese
- 1 teaspoon Italian seasoning
- Optional: Red pepper flakes, fresh basil, spinach
Instructions
- Prep the zucchini: Wash, trim ends, and spiralize or peel into ribbons. Place in a colander, sprinkle with salt, and let sit for 10 minutes to draw out moisture. Rinse under cold water and drain well.
- Sear the chicken: Pat chicken dry and season with salt, pepper, garlic powder, and paprika. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Cook chicken for 4-5 minutes per side until golden and internal temp reaches 165°F. Remove to a plate and tent with foil.
- Make sauce base: Reduce heat to medium. Add butter to the same skillet. Once melted, add minced garlic and red pepper flakes (if using). Cook for 30 seconds until fragrant. Pour in chicken broth and scrape up brown bits. Simmer for 1 minute.
- Create the Alfredo: Reduce heat to low. Pour in heavy cream and stir. Simmer gently for 2 minutes until slightly thickened. Gradually whisk in parmesan cheese until melted and smooth. Adjust seasoning with salt and pepper.
- Combine and serve: Add drained zucchini noodles to the skillet with the sauce. Toss gently over low heat for 1-2 minutes until warmed through. Slice chicken and add back to the pan. Garnish with fresh basil and extra parmesan. Serve immediately.
Notes
Salting the zucchini beforehand is crucial to prevent a watery sauce. Do not overcook the zucchini noodles as they will become mushy. For extra richness, stir in a tablespoon of cold butter at the end off the heat. This recipe is naturally gluten-free but check labels on broth and cheese if you have celiac disease.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Italian
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 380
- Sugar: 4
- Sodium: 650
- Fat: 22
- Saturated Fat: 12
- Carbohydrates: 8
- Fiber: 3
- Protein: 35
Keywords: diabetic-friendly, zucchini noodles, chicken alfredo, low carb, one-pan dinner, keto friendly, weeknight dinner, healthy pasta alternative