Atkins Diet Recipes: Low Carb Chicken Alfredo (IF)

In this video, I demonstrate that good Italian is indeed possible on Atkins or a low carb diet. The unique ingredient in this Low Carb Chicken Broccoli Alfredo is the cream cheese in the sauce. As I mentioned in the video, there are lots of different options for to place the sauce on:
-- Spaghetti Squash (demonstrated in the video)
-- Dreamfield Pasta
http://www.amazon.com/gp/product/B0018Q50W8?ie=UTF8&tag=atkdiehowtovi-20&...
-- or one of my favorite, Riced Cauliflower.

INGREDIENTS (Nutrition) * 1/2 cup butter * 1 (8 ounce) package cream cheese (low fat acceptable) * 1 teaspoons garlic powder * 1 clove garlic * 1 cup heavy cream * 1/2 cup water * 1/2 cup grated Parmesan Cheese * 3 ounces shredded Parmesan cheese * 1/8 teaspoon ground black pepper




DIRECTIONS
1. Quarter the Spaghetti Squash, and place in pot to cook for 20 minutes.
2. Fry chicken breast in olive oil, season with salt, pepper, and Italian seasoning
3. Melt butter in a medium, non-stick saucepan over medium heat. Add cream cheese and garlic powder, stirring with wire whisk until smooth. Add water. Add cream, a little at a time, whisking to smooth out lumps. Stir in Parmesan and pepper. Remove from heat when sauce reaches desired consistency. Sauce will thicken rapidly, thin with additional cream if cooked too long. 4. Cook Broccoli. 5. Cut up chicken breasts and combine with broccoli and alfredo sauce.
Serves 8+ people.
Nutrition Facts: (based upon 8)
Calories 470, 38g Fat, 3.7g Total Carbs (.8g Fiber), 28g Protein

(IF = Induction Friendly)

Category:

Howto & Style

Tags:

• Atkins
• Diet
• Recipes
• Low
• Carb
• Bowulf
• Chicken
• Alfredo
• cooking
• recipe

[britneysprsfan1]

@ bowulf, I'm on the atkins diet right now, but I'm concerned about the high amounts of fat I'm consuming even if they are unsaturated is it possible to omit the butter and to use whole milk instead of heavy cream? Thanks again!!

[bowulf]

@britneysprsfan1 You have to realize Atkins is a high fat diet. That is how it works being ketogenic. What is your concern with consuming the fat? The additional Calories (which you shouldn't count) or perhaps the possible cholesterol impact? If it's the latter, I would urge you to check out my cholesterol video. The old theories on fats equal higher cholesterol have been proven wrong on Atkins.

To answer your question, for Induction to use less cream cut it with water.

[bowulf]

@bowulf On the OWL phase, you can use whole milk, but in this recipe, I would simply use less cream if that was still your concern.

But remember on Induction roughly 65% of your daily Calories should be from fat. That is when ketosis kicks in and converts the body almost exclusively to burning fat for fuel and so does the appetite suppression.

[dietriterocks]

Looks so good but the fat in Atkins is too much for me.

[bowulf]

@dietriterocks It's the fat that is required to fuel the body and foster the appetite suppression, but I understand that the diet is not for everyone. It was simply the only that worked for me and many others.

[dietriterocks]

@bowulf Totally understood. I believe it works and understand the principle of it (kind of) but I do admit I'm a little confused about how it can be healthy for your heart. It worked for me when I did it and I was never hungry at all but it's confusing. In one ear you've got people saying butter, cheese, etc. aren't good for you and in the other, so many with improved lab results eating those very things in large amounts.

[bowulf]

@dietriterocks I can understand the confusion, but as with many things in science, there are money for scientists that either follow the party line or do not try to make waves. PCRM is one particular source of bad information. They are running an anti-bacon billboard saying it will raise the risk of colon cancer. When a study said vegans had a higher risk of colorectal cancer, but they ignore that one.

The best I can say is follow the one that leads your own results to be better.

[thespiswolf]

@dietriterocks Read the book before you judge.

[samantha041508]

cut the cream cheese cracked me up lmao ... but thanks for the video i loved it

[Rotorzilla]

@bowulf oh sweet I will give it a try, I'm 10 days into induction and 14 pounds down. I been craving Alfredo chicken.