Creamy Tuscan Chicken Zoodles (Keto)
500kcal
Ingredients
- 1 lb (450 g) boneless skinless chicken breasts, thinly sliced or cut into bite-size pieces
- 1 tsp fine sea salt divided
- ½ tsp black pepper divided
- ½ tsp paprika optional, for color
- 2 tbsp olive oil divided
- 1 tbsp butter optional, for richness
- 4 cloves garlic, minced
- ⅓ cup (50 g) sun-dried tomatoes in oil, drained & chopped
- ¾ cup (180 ml) low-sodium chicken broth
- ¾ cup (180 ml) heavy cream room temp if possible
- ½ cup (45 g) finely grated Parmesan more to taste
- 2 cups (60 g) baby spinach lightly packed
- 1 tbsp lemon juice brightens the sauce
- 1 tsp Italian seasoning or 1/2 tsp dried oregano + 1/2 tsp dried basil
- ¼ tsp red pepper flakes optional, to taste
- 4 medium zucchini, spiralized (zoodles) pat very dry before tossing
- to serve: extra Parmesan & cracked pepper
Equipment
- 1 Large skillet (12 in / 30 cm), heavy-bottomed For even browning and sauce reduction.
- 1 Tongs For turning chicken and tossing zoodles.
- 1 Spiralizer (optional) Or use pre-spiralized zucchini.
- 1 Paper towels/clean kitchen towel To pat dry zoodles.
- 1 Measuring cups & spoons
- 1 Chef’s knife + cutting board
Instructions
- Prep zoodles: Spiralize zucchini (or use pre-spiralized). Spread on towels and pat dry well. For extra-dry zoodles, lightly salt, rest 10 minutes, then blot, optional but helps prevent watery sauce.4 medium zucchini, spiralized (zoodles)
- Season chicken: Pat dry chicken; season with 1/2 tsp salt, 1/4 tsp pepper, and paprika.1 lb (450 g) boneless skinless chicken breasts, thinly sliced or cut into bite-size pieces, 1 tsp fine sea salt, 1/2 tsp paprika, 1/2 tsp black pepper
- Sear: Heat 1 tbsp olive oil in the skillet over medium-high. Add chicken in a single layer; sear 3–4 minutes until just cooked through. Transfer to a plate.2 tbsp olive oil, 1 lb (450 g) boneless skinless chicken breasts, thinly sliced or cut into bite-size pieces
- 4. Aromatics & base: Lower to medium. Add remaining 1 tbsp olive oil and butter. Stir in garlic for 30 seconds. Add sun-dried tomatoes, then chicken broth to deglaze; simmer 1 minute, scraping browned bits.2 tbsp olive oil, 1 tbsp butter, 4 cloves garlic, minced, 1/3 cup (50 g) sun-dried tomatoes in oil, drained & chopped, 3/4 cup (180 ml) low-sodium chicken broth
- 5. Creamy sauce: Stir in heavy cream, Italian seasoning, red pepper flakes, remaining 1/2 tsp salt and 1/4 tsp pepper. Simmer 2 minutes, then whisk in Parmesan until smooth. Fold in spinach to wilt.1 tsp fine sea salt, 1/2 tsp black pepper, 3/4 cup (180 ml) heavy cream, 1/2 cup (45 g) finely grated Parmesan, 1 tsp Italian seasoning, 1/4 tsp red pepper flakes, 2 cups (60 g) baby spinach
- Finish & toss: Return chicken (and juices) to the pan; add lemon juice. Add zoodles and toss 30–60 seconds just to warm, do not overcook or they’ll release water. Serve immediately with extra Parmesan.1 lb (450 g) boneless skinless chicken breasts, thinly sliced or cut into bite-size pieces, 1 tbsp lemon juice, 4 medium zucchini, spiralized (zoodles), to serve: extra Parmesan & cracked pepper
Nutrition per serving (estimated)
Calories500kcalCarbohydrates9gProtein39gFat33gSaturated Fat16gPolyunsaturated Fat3.5gMonounsaturated Fat10.5gCholesterol155mgSodium760mgPotassium980mgFiber2gSugar6gVitamin A3500IUVitamin C35mgCalcium300mgIron2.2mg
Notes
- For extra-dry zoodles, salt lightly and let sit 10 minutes, then blot very dry.
- Cream cheese option: For thicker sauce, melt in 2 oz (55 g) cream cheese with the cream.
- Don’t overcook zoodles, they only need 30–60 seconds to heat through.
- Make it spicy: Increase red pepper flakes to taste.
- Storage: Best fresh; leftovers 1–2 days in the fridge. Reheat gently; the sauce may loosen add a splash of cream.
Private Notes
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