Low Carb Recipe | Quick Chicken Alfredo with Shirataki Noodles

chicken alfredo with shirataki fettuccini
Chicken Alfredo with Shirataki Fettuccini. Joff Less/Getty Images
Total Time 15 min
Prep 5 min, Cook 10 min
Yield 5 servings

This is a fast meal which the whole family will (probably) like. To really cut down on time you can buy vegetables that are already chopped and chicken and bacon that are already cooked (I usually cook up a package of bacon at a time, and then store it in the refrigerator rolled in paper toweling inside a plastic bag).  Or, obviously, you can use whatever leftover vegetables you have on hand, just don't cook them again if they are already cooked.

You can include whichever non-starchy vegetables you like.

Alfredo sauce varies slightly in the amount of carbohydrate per serving. Some labels say 2 grams per quarter cup and some say 3. I used 3 grams per quarter cup when figuring this recipe, to be on the safe side.

Ingredients

  • 1½ lb. raw chicken breast (or 18-20 oz cooked)
  • 1 Tablespoon oil for sauteing
  • 1 medium bunch broccoli, cut into florets (can peel and chop stems also) - about 1½ lb.
  • ¼ cup chopped onion
  • 8 oz. sliced mushrooms
  • 1 small red Bell pepper, chopped
  • 2 packages shirataki noodles (4 oz each) (can substitute other low-carb pasta)
  • 1 15 oz. jar Alfredo sauce
  • Optional small amount of hot sauce
  • 4 slices cooked bacon, crumbled

Preparation

Tip: My local supermarket sometimes has shirataki noodles on sale for $1.00/package. I like to stock up, as they have a fairly long shelf life. I used tofu shirataki noodles as they are usually more readily available. If you buy "plain" shirataki noodles, they will have less carbohydrate. (See link above for sources.)

If you are cooking the chicken, it will go faster if you saute the onions, peppers, and mushrooms in a separate pan, and cook the broccoli in the microwave.

If you don't want to mess up more pans, just do the following steps sequentially instead of at the same time.

1. Prepare broccoli and cook in microwave with a small amount of water. For the one-and-a-half pound of broccoli (about one head) add 4-5 tablespoons of water. Using stoneware, cook on high for 4-4:30 minutes. Season to taste.

2. Chop onion, and begin to saute' in one pan with half the oil. No more than 5 minutes, but until tender.

3. Cut up chicken breast and cook in other pan. Brown both sides of the chicken, not more than 3 minutes or enough to brown it on each side on medium heat. After browning, turn off heat and let sit for another 5 minutes.

4. Add mushrooms to onions and cook until beginning to shrink, then add chopped pepper. No more than 3 minutes total.

5. Rinse shirataki noodles in hot water and cut up with scissors. These do not need to be "cooked."

6. Combine all ingredients and serve.

Stir to allow the flavors to mesh and all ingredients are distributed evenly throughout the dish.

Nutritional Information: Each of 5 servings has 14 grams effective carbohydrate plus 5 grams fiber (19 grams total carbohydrate), 41 grams protein, and 426 calories.

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