Atkins Diet Recipes: Low Carb Chicken Alfredo
May 27, 2010 by Jim Made
Filed under Atkins Diet
In this video, I demonstrate that excellent 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 www.amazon.com — or one of my favorite, Riced Cauliflower. INGREDIENTS (Nutrition) * 1/2 cup butter * 1 (8 ounce) package cream cheese (low stout 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 small 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 
Calories 470, 38g Stout, 3.7g Total Carbs (.8g Fiber), 28g Protein
Another option to the pasta is you can get a canned bamboo shoot that is shredded very similar to the way spaghetti squash comes out. It is really VERY close in taste and instead of having like 8 net carbs with half being sugar it has like 1 or so with none being sugar. I get it at a local Asian Market. Very excellent. Fantastic videos by the way! Giving me some fantastic thoughts on foods to eat when splurging a small.
@raven1234 The pasta in this video was spaghetti squash which is allowed on all phases of the diet. I did refer to Dreamfield’s pasta for those near maintenance phase, but that is lower carb pasta (they claim under 5g per serving, but I don’t necessarily believe them). All the photos are of spaghetti squash though.
How about the pasta?? the pasta is carb
@oliviaolas Absolutely… That was my reaction. If I could eat this well and still lose 211 pounds, why would I want to do anything else.
OMG !!!!!! This is low carb?! I could really do atkins and eat food like this…look delish. I have to lose weight quick!
@bowulf ok thanks
@mermer3m You can certainly try them. I would suggest washing thoroughly and cooking them in the final product to mask or give flavor. Some people swear by them, but I am not much of a seafood eater either.
@bowulf oh really
i haven’t tried them yet I thought they weren’t supposed to have any taste.
@mermer3m You could after Induction… I have tried Shirataki (konjac flour) and Tofu noodles in the past, but I am not a huge fan of the taste.
how about tofu pasta thats just a protein
this looks tasty!
@Markofitch Fantastic, pleased you do marathons… Delight in your fluctuating diet. As for my running marathons, it has everything to do with eating stout. The best marathoners in the world are the ones who can fuel their runs with both macronutrients and manage the glycogen depletion. I simply have eliminated the problem at mile 0 than mile 20 like most marathoners.
Farewell.
@bowulf ha ha i f i am a gaunt what are you? the gauntest of them all??? i wonder ….i do marathons as well , and it has nothing to do with eating stout …..look it up…..
@bowulf Eventually it will wear down and stop altogether.
One final thing I am about a long term way of eating too. Not a cyclical eating style for some competition or looks. I am looking for permanent results with a permanent way of eating.
If you want a small term results to make yourself feel excellent or look excellent small term, do whatever you want. Excellent luck!
@Markofitch Eating or not eating butter has nothing to do with getting cut. Getting down to below 10% body stout is more about fueling the body and then using the fuel in exercise. Butter doesn’t detract from that goal. If your sole goal is to drop all the stout in temporary phase, then sure eat extremely low Calories, and you get gaunt.
I wouldn’t count on energy for fueling fantastic workouts or running marathons like I do.
The body can only cannibalize itself for so long.
@Markofitch…if you really want to be in fantastic shape with at least 10 % body stout you need to get cut, i could be slim eating bread and fats as well… but not for the results i am seeking ….since it would not help me at all….farewell
stout is vital , but excellent types of stout, if you are cooking with a lot of stout , then you are still storing some besides the fact you are loosing weight, , i dont need to loose weight, i m fine like i am , i am in a cutting or shreding face, and fats and carbs are not excellent in my case.
@bowulf@bowulf i wont keep arguing, but i have reduced butter to the spray non stick butter flavor and i ve seen much more difference, i searched the kimkims thing didnt say nothing about butter…you keep doing your thing…i will mine
@Markofitch Yes, I lost weight due to the butter, the wings, the sausage and all the rest of my high stout diet. In fact, I lost 211 pounds eating those high stout foods. You can find my Atkins Diet success tale here on Youtube. Limiting the butter or the stout on a low carb diet only leads negative consequences. If you want to see the results of a low stout, low carb diet (which essentially becomes a really low Calorie Diet) and what can happen to its followers, google “Kimkins followers.”
@Markofitch i know, but you havent lost the weight cause of the butter right?
@Markofitch You are missing the point of a ketogenic (high-stout) diet. The whole point is you are fueling yourself with stout. FYI – The right amounts for a 1tbs of butter is 11g and 7g of saturated fats.
As to the saturated fats point of your post, the danger of saturated fats is greatly over-blown. My cholesterol and every single heart risk factor has dropped significantly for me since starting an Atkins diet, and this has also been demonstrated in scientific studies as well.
A tablespoon of butter is pretty much like a tablespoon of any stout it contains around 14 grams of stout and, of this, about 8 grams is saturated stout. The recommendations for a healthy diet are to keep saturated stout to around 20 grams, using butter can add up the stout grams quick. The key is to use less butter. In most of the recipes…….the small things make the difference…..
Wow! thanks for showing how to make the homemade sauce, thats always better than store bought! Excellent vid!
@atlmycity2 I’d suggest you watch my latest video — “Can I eat this on Induction?” The small answer is no. Bananas are not on the list and are in fact quite high for fruit in simple sugars (31g per banana).
Hey bo for induction week can i eat banannas, i dont reckon bananas have many carbs