Description
A rich, creamy, and low-carb twist on classic Alfredo that uses spiralized zucchini and a Greek yogurt-based sauce. This diabetic-friendly dish is ready in 20 minutes and offers the indulgence of restaurant-quality pasta without the heavy carbs or sugar spike.
Ingredients
- 3 medium zucchini (spiralized, approx. 600g)
- 1.5 lbs (700g) boneless, skinless chicken breast or thighs, sliced into strips
- 5 cloves garlic, minced
- ½ cup (120g) plain, unsweetened low-fat Greek yogurt
- ¼ cup (60ml) heavy cream (or full-fat coconut milk for dairy-free)
- ½ cup (50g) freshly grated Parmesan cheese
- 2 tablespoons unsalted butter
- ½ cup (120ml) low-sodium chicken broth
- 1 teaspoon Italian seasoning
- ½ teaspoon red pepper flakes (optional)
- 1 tablespoon fresh lemon juice
- Salt and black pepper to taste
Instructions
- Prep the zucchini: Wash, trim ends, and spiralize into noodles. Toss with a pinch of salt and let sit for 10 minutes to draw out moisture. Pat dry with paper towels before cooking.
- Sear the chicken: Season chicken strips with salt and pepper. Heat 1 tablespoon butter in a large skillet over medium-high heat. Sear chicken in batches for 2-3 minutes per side until golden and cooked through. Remove to a plate.
- Sauté aromatics: Reduce heat to medium. Add remaining 1 tablespoon butter, minced garlic, and red pepper flakes. Sauté for 1 minute until fragrant but not browned.
- Build the sauce: Pour in chicken broth and simmer for 1 minute to deglaze the pan, scraping up browned bits. Reduce heat to low. Stir in Greek yogurt and heavy cream. Do not boil.
- Add cheese: Remove skillet from heat. Gradually stir in grated Parmesan cheese until melted and smooth. Adjust consistency with a splash of broth if needed.
- Toss noodles: Add spiralized zucchini to the sauce. Toss gently over low heat for 1-2 minutes until warmed through and slightly softened but still al dente.
- Combine and serve: Return chicken to the pan. Stir in lemon juice and Italian seasoning. Taste and adjust salt and pepper. Serve immediately with extra Parmesan and parsley if desired.
Notes
[‘Salting the zucchini is crucial to prevent a watery sauce; ensure you pat them dry thoroughly.’, ‘Keep heat low when adding yogurt and cheese to prevent curdling.’, ‘Do not overcook the zucchini; it should remain tender but firm.’, ‘For dairy-free version, substitute heavy cream with full-fat coconut milk and Parmesan with nutritional yeast.’, ‘This recipe does not freeze well due to the dairy content; store in the fridge for up to 3 days.’]
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: Italian-American
Nutrition
- Serving Size: 1 plate (approx. 1.5
- Calories: 320
- Sugar: 6
- Sodium: 450
- Fat: 18
- Saturated Fat: 8
- Carbohydrates: 12
- Fiber: 3
- Protein: 28
Keywords: diabetic friendly, zucchini noodles, chicken alfredo, low carb, keto friendly, healthy pasta alternative, gluten free, quick dinner, creamy sauce