This is John’s new favorite recipe – this evening he told me that he would eat it every night with no fuss! Our dinner guest said her family makes it, and it is her favorite dish, too (She’s also eating ketogenically and is thrilled to be losing so much weight!)
I’m not sure of the exact number, but there are between eight and ten people in our little community here in Aqaba who have begun eating ketogenically! In the past, going to meetings and community dinners was really tough because ALL the food was carb-based. These days, it is much easier, because with so many members of the community eating ketogenically, the snacks and meals are much more keto-friendly!
The first couple to try this WOE (Way of Eating) is ecstatic with the results!! The husband now weighs less than he has in over six years, feels great and is thoroughly enjoying the food. The wife is a diabetic who for many years has used insulin to control her blood sugars. She was able to stop using insulin ON THE SECOND DAY of eating ketogenically (!!!) and has not had to use it even once since then! She looks and feels great and loves the food choices in this WOE. She happily looks forward to eating ketogenically for the rest of her life! (She is especially thrilled because she was almost out of insulin and had not been able to locate a supply of the type she needs here in Jordan. That could have been really bad news. Praise Abba that it is a non-issue now!
So here is the recipe for Chicken and Broccoli Alfredo. This is an easy meal to prepare – it usually takes me about a half hour to 45 minutes, including de-boning the chicken pieces, grating the Parmesan cheese, and cutting up both the chicken and broccoli into bite-sized pieces.
- 2 sticks of Butter (REAL butter – cow or goat butter is yummy with this recipe)
- 1 1/3 cups (about 4 oz.) grated Parmesan Cheese – We tried using Kraft Parm in a jar like the stuff you shake onto spaghetti, but it didn’t melt into the butter properly, so the sauce was gritty. We learned that this is because the manufacturer includes CELLULOSE – wood shavings, folks! – in their jar of “100% Parmesan Cheese” and you can heat that stuff as long as you like, but the cellulose will never melt! I highly recommend using block Parmesan that you can grate yourself – it will melt into a creamy, smooth sauce.
- 1 cup Heavy whipping cream – full fat
- 2 lbs Chicken Tenderloins (Not readily available in Aqaba, so we use 2 large chicken breasts, de-boned and cut into bite-sized pieces)
- 4 cups Broccoli (large cut pieces) – I highly recommend using fresh broccoli, because the frozen stuff will have to be thawed first, which takes a while, and unless you dry it off really well, it will make the sauce runnier.
- Melt the two sticks of butter on med-high heat in a large pot
- Add the thawed, de-boned and chunked chicken to the pot and stir it into the butter, coating the chicken well. Cover and allow it to cook about 5-7 minutes, or until you see the meat turning white on the bottom and sides. The time will vary depending on the amount of chicken you’re cooking, as well as the size of the chunks.
- Stir the chicken well, cover and simmer another 4-7 minutes until the meat is thoroughly cooked.
- Remove the chicken from the pot and set aside.
- Add the cut-up broccoli to the pot, stirring it to coat it well with the butter. Cover the pot and let the broccoli simmer for 3-4 minutes. Stir and cook for another 2-4 minutes to desired doneness. (It should still be a little firm and a bright green.)
- Remove the broccoli from the pot and set aside.
- Stir the heavy cream and grated Parmesan cheese into the butter and stir until the cheese is melted.
- Salt and pepper the sauce to taste.
- Add the broccoli back to the pot and stir.
- Add the chicken back to the pot and stir.
- Remove the pot from the stove and let it sit for a few minutes to allow the sauce to thicken a little. (It doesn’t get real thick, but we are fine with that. I give John a spoon so he can get all the sauce off of his plate!)
- I transfer the Alfredo to a pretty bowl before serving, but if your pot is attractive, feel free to serve from the pot – it will keep the Alfredo warmer. 🙂
All by itself, the Alfredo is really a full meal for four to five people, but we usually include a cucumber/tomato salad just to add some crunch and color to the meal.
Total of 21 Net Carbs, serves 4 at only 5.25 net carbs each!