This makes 4 servings with 380 calories, 46 grams protein, and only 12 net carbs each.
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We’re using healthy swaps for everything: Use @kaizenfoodco lowcarb protein pasta instead of regular pasta, a lower fat cut of chicken, & cottage cheese instead of cream.
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Here is how I made it:
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1.We’ll start by seasoning 2 chicken brsts. Add them to a bowl. Drizzle with 1 tsp avocado oil, season with a couple pinches salt, fresh cracked pepper, 1 tbsp garlic powder, 1 tbsp sweet paprika, 1 tbsp oregano, & 1/4 tsp cayenne pepper. Mix well, ensuring all sides are covered thoroughly. Let sit for 30 mins to soak up the flavors.
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2.Get a pan on medium heat, spray avocado oil, & cook the chicken for about 5-6 mins on each side with the lid on, or until its cooked through.
3.Next, finely dice 1/2 yellow onion. Add to the same pan you just used with 3 minced garlic cloves, 1 tsp avocado oil. Mix well. Then season with salt, pepper, 1/2 tbsp garlic powder, 1/2 tbsp smoked paprika, 1/2 tbsp oregano, & 1/4 tsp cayenne pepper.
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4.When onions turn translucent, add 1/2 cup sun-dried tomatoes + 1.5 cups spinach. Mix well.
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5.For the creamy sauce, I processed 12oz cottage cheese, 3 adobo chipotle peppers, 1 clove garlic, 1 handful fresh basil, 1 tbsp onion powder, & 1 cup unsweetened dairy or almond milk. Process well, taste, and adjust. Then toss most of the sauce in the onion pan and mix well, reserving just a little sauce for the end.
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6.Serve it with lowcarb high protein Kaizen Ziti pasta. Boil 6oz pasta in generously salted water for 4-ish minutes, strained, rinsed, & added it to the pan with the sauce and mixed it well.
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7.Add your cooked & sliced chicken, pour over the reserved sauce, and top with freshly shredded parmesan cheese snowflakes, basil, & chili flakes.
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ENJOY!
this is how you can make healthy low carb chicken and pasta with just 380 calories and 46 g of protein we’ll start by seasoning chicken with salt pepper and a few easy spices massaging those seasonings then cook it up for a few minutes on each side dice up some onion add it to that same pan with garlic avocado oil and some seasoning add sundried tomato wash some spinach disappear right in front of your eyes we’re then making a creamy healthy sauce with cottage cheese and to keep it low carbon high protein I’m using my Kaizen pasta for this toss everything in the sauce top with your sliced chicken some cheesy snowflakes and of course more sauce enjoy