Hello, good people! I’m back with a new recipe review and I think you are going to find it very interesting… if not life changing (Yes, that is a little dramatic but hey… you never know!) Here we go.. today’s recipe review is Chicken and Broccoli Alfredo.
There are few dishes more luscious and decadent than fettuccine Alfredo. The big sticking point for low carbers, of course, is the fettuccine. Finding a recipe for Alfredo dishes is not really difficult. There are pages and pages of them on the internet. There are also more than a few low carb versions, but are they good recipes? I chose the to use the recipe on this site: http://eatfatlosefatblog.com/keto-low-carb-alfredo-sauce-recipe/. Let’s get the low-down on Low Carb Chicken and Broccoli Alfredo.
This dish is remarkably quick and easy. I bought a bag of steam-in-the-bag broccoli florets in the produce department. I didn’t want to use the frozen florets because I really didn’t want any excess water. The bag said to microwave on high for 3 minutes but I reduced that time to 2 minutes. (Remember the broccoli will continue to cook for a few minutes once it is removed from the microwave.) The broccoli was a beautiful bright green but also tender without being mushy. I took 2 chicken breast filets that were not quite an inch think. I salted and peppered the chicken thenI heated some olive oil in a skillet on medium/high. Once the oil was hot, I added the chicken and cooked until the chicken was nice and golden on one side then turned to cook on the other side. I reduced the heat slightly and allowed it to cook another 7 minutes or so. If you use thicker pieces of chicken you would, of course, adjust the cooking time to make sure that it is thoroughly cooked. Once the chicken was cooked I allowed it to cool a few minutes and then cut it into pieces that were about 1 inch by 1 inch. Now on to the star of the show…. the Alfredo sauce ! In a medium skillet, I added 1 1/2 cups heavy cream (I used a little more since my son was coming for dinner), 2 tablespoons of butter into a skillet and turned the heat to low/medium. Once the cream was heated I added the parmesan cheese and the nutmeg. (Quick note here. Use fresh-grated parmesean not the stuff in the jar! If you use the parmesean that is in the jar you will probably be disappointed in your Aflredo sauce because it will turn out somewhat grainy as opposed to nice and creamy.) I didn’t add the garlic that was called for in the recipe this time and also didn’t add any additional salt. I find the parmesan and butter added enough saltiness for us. The sauce simmered for a few minutes until it was thickened to a consistency that I found pleasing. (This is an important point people. Cook things the way that pleases YOU and YOUR family! If you like a thinner sauce then by cracky make that sauce thinner. If you want a thick, hearty sauce then give that sauce a few more minutes! )
At this point, I want to talk to you about the “noodle” part of most Alfredo dishes. It is certainly permissible to make an Alfredo dish without the obligatory pasta component. For low carbers this would probably be a common option. Another option is to use spaghetti squash as indicated in the recipe. I have used spaghetti squash and I don’t hate it but I also don’t love it. It certainly looks like spaghetti. No problem there. The problem is that no matter what, it just doesn’t, to ME, have the consistency or taste of pasta. So, I chose a different option. I chose to use a zero carb shirataki noodle substitute. I will tell you how I prepare it and it seems to work really well for us. Shiritaki noodles have a noticeable odor when first removed from the package. I place a colander in the sink and turn on the cold water. i dump the noodles in the colander and let the cold water run over them for a few minutes. Odor gone! After that the noodles have to be cooked. They can be boiled or placed in an un-oiled hot skillet or microwaved. I have used the boiling and the skillet method successfully. For this dish though, I chose to boil the noodles for 2 minutes in well salted water. I drained drained them in the same colander they were rinsed in. You will notice that as the noodles cook they become opaque and white… like regular pasta! By themselves they have little if any flavor. The great part of these is that they will absorb flavors from the foods they are paired with. The other big plus is that they have the consistency of an al dente noodle and they are available in a variety of widths including fettuccini size. What is not to like?! I used Pasta Zero by Nasoya. It has about 1 net gram of carbohydrate per 2/3 cup serving.
I have also used Miracle Noodles which is made without any additional ingredients found in Pasta Zero. Miracle Noodles also have less than one carb per 3 ounce serving. Both products are very good. There are a few other brands out there but I have not tried those. Again, use what works for you and your family.
To assemble the dish, I placed about 2/3 to a cup of noodles on the plate, 1/2 cup each of chicken and broccoli on top and then spooned some of that beautiful Alfredo sauce on top. Beautiful! As for the taste, I can only tell you that my husband took a bite and said, “You have to put this on your blog!” My son, too, finished his plate and was pretty impressed.
So the low down on Chicken and Broccoli Alfredo is that this is a dish that would thrill any family. Add some pretty garnishes like some chopped parsley and a sprinkle of freshly grated parmesean cheese and you have something that is absolutely good enough to serve dinner guests and have them asking for the recipe!
Thanks for reading! We will be back soon with more Low Carb Low Down reviews.