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Low-Carb Chicken Alfredo Bake

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 469
Protein 44g
Fat 24g
Carbs 18g
Total Time 35 min

Instead of making normal fettuccine alfredo with half and half, try this creamy chicken alfredo low carb bake. It is a great alternative to the recipe you may be used to. We switched out traditional alfredo pasta with cauliflower and your normal alfredo sauce with one made from coconut milk instead of heavy cream. Rather than spending money at Olive Garden, you can save it for a rainy day and be more healthy with this recipe. With a little effort, it is easy to eat healthy without having to miss out on comforting foods with delicious flavor.           

            

The benefit of using cauliflower is the fiber it contains and the removal of refined carbs.  Not having normal wheat pasta is great for your digestion and gut bacteria. It is important to watch how much-refined carbs you eat, since too much sugar and starches with not enough fiber is a common cause of health issues. Cauliflower can replace most starches such as crusts, pasta, and rice, making it a great vegetable!           

            

As a leafy green, spinach is a great source of fiber, vitamins such as vitamin A, C, and K, and minerals like magnesium, calcium, and iron. Leafy greens such as spinach are moist and help to motivate healthy body functions, which is something the motivated athlete can never have too much of. It is important that you include a lot of leafy greens in your diet for that very reason. 

            

If you worried that a home made pasta sauce would be too hard or rich, have no fear. This easy pasta sauce recipe is light and healthy yet still delicious, a perfect pasta sauce that can be made to fit your flavor and diet needs. The chicken recipe can be made easier using an instant pot or a slow cooker. Garnished with parsley and dried basil, this quick and easy family dinner recipe will help to keep every one nourished, healthy, and happy.  Just make sure to have lots of paper towels on hand since the creamy sauce can get a little messy.    

            

 

If you enjoyed this chicken alfredo recipe with finely chopped basil for week night dinners or pre-made lunches, please drop me a comment or send me a message. I would love to hear from you! Keep happy and healthy!

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Low-Carb Chicken Alfredo Bake

Ingredients

Makes 5 hearty servings

  • 2lb cauliflower florets
  • 1 tablespoon olive oil
  • 1/3 cup red onion, diced
  • 1/2 tablespoon dried oregano
  • 1 tablespoon minced garlic
  • 4 cups fresh spinach
  • 1 1/2 can (19oz) full fat coconut milk
  • 1/2 cup grated (reduced fat) parmesan, grated
  • 20oz cooked chicken
    • substitution: use grilled (extra firm) tofu or tempeh
  • fresh basil to taste (optional)
  • 8 tablespoons panko crumbs
  • 4 tablespoons(reduced fat) parmesan, grated
Steps
  1. Set oven to 400F.
  2. Make cauliflower rice. Add florets to a food processor and pulse blend to create cauliflower rice.
  3. Sauté onion, garlic, oregano for 2 to 3 minutes until they turn brown and translucent. Add the spinach and cook for about 2 minutes until it wilts.  Add the cauliflower rice and fold everything together. Cook for 2 minutes.
  4. Lastly, add coconut milk, parmesan, pepper and cooked chicken (as well as the optional fresh basil).
  5. Evenly divide the filling into small baking tins or a large casserole dish. Top with panko and parmesan.  Lightly spray the top with a little coconut oil before baking.
  6. Bake for 25 minutes or until the top is golden brown and crunchy.

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Calories
469
Protein
44g
Fat
24g
Carbs
18g
Sodium
-
Fiber
5g
Sugar
8g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.