Low-Carb Chicken and Broccoli Alfredo (Nope, No Noodles!)

Chicken and Broccoli Alfredo

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.

INGREDIENTS

  • 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 creamfull 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.

DIRECTIONS

  • 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!

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36 thoughts on “Low-Carb Chicken and Broccoli Alfredo (Nope, No Noodles!)”

          1. I tried it with cheddar and though it’s very delicious, the cheese could not melt into the butter. Not sure why not but maybe the cheddar I changed here is also filled with cellulose??… Anyway, if you come up with an alternative than if love to try again. If I somehow get a hold of Parmesan then I’m on it!

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        1. I have found that I have to stir the sauce every time before I take a serving out of the bowl. The cheese and the butter insist on separating from one another. Is that what you mean? I don’t think there is a resolution to that issue, but we don’t mind it.

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  1. Looks like a great recipe, Sue. Can’t wait to try it. Please tell all the Aqaba fellowship hello from SC. Sure enjoyed meeting many of you on my trip to Jordan/Israel in January.
    Donna Boozer

    Liked by 1 person

  2. Hi Sue – Niel in Bethlehem South Africa – I am going to try out that Chicken and Broccoli recipe this evening – I understand the ingredients BUT not 2 Sticks of Butter? How much butter is that ? – 2 tbsp?

    Shalom

    Niel

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    1. Two sticks of butter would be 16 tablespoons! Sounds like a lot, but the whole idea of the ketogenic diet is to eat primarily fat. I’d love to hear what you think of the recipe. Thanks so much for commenting. 🙂

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    1. LOL!!! The ketogenic diet is specifically a high fat diet. But if you are on a carbohydrate (normal) diet, you could reduce the butter to 8 tablespoons and it should be fine. I would reduce the heavy cream a little, too. On the ketogenic diet, we are teaching our bodies to use fat as fuel, rather than glucose (carbs), so we eat only a few carbs and LOTS of fat – amazingly, it actually helps body fat melt away and cleans out the blood vessels!!! There is plenty of sound scientific documentation on the diet. It is for people like John and me – our bodies simply can’t handle a carb-based diet any more.

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          1. Lene, I ran short of Parmesan one evening when making this dish for a crowd, so added some shredded Mozzarella, and it was fabulous!!! Thanks for putting the idea in my head! The dish was actually creamier and nicer on the palette with a little Mozzarella in it. 🙂

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  3. Hi Sue, I definitely can’t use dairy fats, but will still give this a try with coconut and/or olive oil and see how that works…and with a non-dairy cream cheese. I DO eat sprouted grains for carbs and find those are the only ‘do-able’ grains my body can handle. See Hayley Pomroy’s Fast Metabolism program for info at https://hayliepomroy.com/. Pomroy trained as an agricultural specialist and realized they could feed elite race horses a certain diet to make their bodies more efficient…so why not the same or better with people?

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    1. Very interesting. Thanks for the link. (I don’t do well with grains, either.) I think your idea about coconut or olive oil is an excellent one. Thankfully dairy works for me, even though I don’t like dairy stuff. 🙂 I prefer a high veggie/fruit, low meat, NO dairy diet. Unfortunately I abused my system too long, so now it can’t handle the carbs that come along with the starchy veggies and fruit, so I have to keep my servings small and infrequent. But I feel better and food is no longer an obsession – big plusses for me!!

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      1. Amazing how we find what works well with our bodies when we’re persistent, isn’t it? I like that Pomroy rebalances the body based on the metabolic ‘engines’ of the body, the adrenal, pituitary, and thryroid specifically. Her Fast Metabolism book is a must read… be blessed, and thank you again for this great recipe…I love chicken and broccoli and this combo sounds heavenly!! 🙂

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  4. I love broccoli and curly flower. I am vegetarian/vegan ..so your recipe wouldn’t lure me from the sofa lolol ant way as said I love the green and white veggies from the cabbage family and I will just transfer the recipe into a vegetarian dish with the curly flower to replace the chicken. I let you know if it comes delicious out. :

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    1. oh I almost forgot, the warning for the Kraft cheese Parmesan..stay away from all their products, for they are also GMO loaded. At least what comes from USa. After Kraft is original a German company and in Germany GMO are not allowed by EU law you would be safe for that matter if you get their products from there, but the parmesan is too bad with all the cake stuff in there ..just buy good fresh parmesan and let it bit dry out before you grate it. I also try to buy cheeses if done from raw milk.

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      1. Agreed!! Thanks for the warning. I’ve been avoiding Kraft for years!!! We are blessed to be able to get a wonderful hard (French) Parmesan here. This Broccoli Alfredo recipe is still John’s favorite, and a bunch of the folks here in Aqaba have ‘voted’ for it as well. Broccoli is back in season, so we have been making this dish regularly again. In the States, it’s hard to find raw milk cheese, but here in Jordan, there are plenty of fresh raw milk cheeses. I am still not familiar with most of them (they are usually soft cheeses), so gonna have to figure out how to use them!! 🙂

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  5. I cooked the chicken and then the broccoli ( with mischief less time then recommended, I like it crunchy) then added about 12 ounces of cream and reduced substantially before adding the cheese. Also during the cream only reduction I added 2 cloves of fresh pressed garlic. Then the cheese and lots of pepper!!! Sooooooo delish and so much better without the pasta weighing us down!! Thanks, Elle in VT. Ps the broccoli was fresh from the garden.

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