Saturday, July 21, 2012

Low Carb Chicken Alfredo

I used to make this starting with a basic roux, or white sauce: melted butter mixed with flour, then thinned with milk to make a cream sauce base that can pretty much be flavored however you like.  Well, the flour is pure carbs, so I had to come up with an alternative.

Thankfully, the world has cream cheese.  Cream cheese fixes everything.


Chicken Al-Keto
2 large chicken breasts
1 head of broccoli (or frozen broccoli florets)
1 8oz box of cream cheese
3/4 cup milk
1 Tbsp butter
1/2 cup parmesan cheese
1tsp garlic powder
1 tsp onion powder
1 1/2 tsp oregano
Salt and pepper to taste

Melt the butter in a large saucepan.  Slice the chicken breasts into strips; they cook faster that way.  You can sprinkle a bit of each of the above seasonings on the chicken for extra flavor.  Once they're mostly cooked, remove from the pan to a bowl but leave the drippings in the pan.

Over low heat, melt the cream cheese into the drippings.  Add in the milk slowly until the mixture thickens.  Add in parmesan cheese and seasonings; once the sauce is smoothly combined, stir in the chicken and keep warm over low heat.

In separate pot, steam broccoli, or microwave the frozen florets per package directions.  Serve with the chicken and sauce.

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This is a good one to serve with others who aren't doing keto; all you gotta do is prepare some fettucini on the side and you have a "normal" meal.  Me, I like to stick to the good stuff and skip the pasta.  The sauce was always my favorite part anyway.


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