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In this video, I demonstrate that good Italian is indeed possible on Atkins or a low carb diet. The unique ingredient in this Low Carb Chicken Broccoli Alfredo is the cream cheese in the sauce. As I mentioned in the video, there are lots of different options for to place the sauce on — Spaghetti Squash (demonstrated in the video), Dreamfield Pasta, or one of my favorite, Riced Cauliflower.
INGREDIENTS (Nutrition)
* 1/2 cup butter
* 1 (8 ounce) package cream cheese (low fat acceptable)
* 1 teaspoons garlic powder
* 1 clove garlic
* 1 cup heavy cream
* 1/2 cup water
* 1/2 cup grated Parmesan Cheese
* 3 ounces shredded Parmesan cheese
* 1/8 teaspoon ground black pepper
DIRECTIONS
1. Quarter the Spaghetti Squash, and place in pot to cook for 20 minutes.
2. Fry chicken breast in olive oil, season with salt, pepper, and Italian seasoning
3. Melt butter in a medium, non-stick saucepan over medium heat. Add cream cheese and garlic powder, stirring with wire whisk until smooth. Add water. Add cream, a little at a time, whisking to smooth out lumps. Stir in Parmesan and pepper. Remove from heat when sauce reaches desired consistency. Sauce will thicken rapidly, thin with additional cream if cooked too long.
4. Cook Broccoli.
5. Cut up chicken breasts and combine with broccoli and alfredo sauce.
Serves 8+ people.
Nutrition Facts: (based upon 
Calories 470, 38g Fat, 3.7g Total Carbs (.8g Fiber), 28g Protein
Duration : 0:8:12
June 29th, 2009 at 11:49 am
Iowa = mars? So …
Iowa = mars? So what state is Venus?
June 29th, 2009 at 11:49 am
so fat is good… …
so fat is good…I’ll keep all this in mind.
and the limit on cream and cheese. dairy products have a tendency to cause stalls? I thought so. Thanks man.
June 29th, 2009 at 11:49 am
Thanks dude, your …
Thanks dude, your advice is invaluable.
June 29th, 2009 at 11:49 am
Plus if I don’t …
Plus if I don’t fuel my marathon running or weight lifting with fat after foregoing the “whites” (refined sugars and starches), my body will eventually shut down. Finally, the low fat items are typically more processed and have more chemicals to make it as such as opposed to the regular full fat items.
PS – Just as a note, there is a limit on cream and cheese – not because they are fatty but due to lactose and propensity of dairy products to cause stalls.
June 29th, 2009 at 11:49 am
Not on Induction, …
Not on Induction, but after Induction, you can certainly add it in 1 serving at a time and evaluate how it affects your weight loss.
June 29th, 2009 at 11:49 am
Thanks for the info …
Thanks for the info on the soya protein finding your videos a big help mate i could eat them buffalo wings every day thanks again kent.
June 29th, 2009 at 11:49 am
Oh my gosh, that …
Oh my gosh, that looks SOOO good. I love spaghetti squash… can’t wait to try this.
Thanks for posting.
June 29th, 2009 at 11:49 am
No problem — I …
No problem — I enjoy showing how easy and variety that low carb and Atkins in particular can be. Tonight I am trying to duplicate the El Pollo Loco recipe we had this week on vacation in California.
June 29th, 2009 at 11:49 am
Wow! I’m going to …
Wow! I’m going to have to try this recipe. I’ve been racking my brain trying to come up with an Alfredo recipe that is induction friendly. Thanks a bunch Kent!
June 29th, 2009 at 11:49 am
You are very …
You are very welcome! I hope you like it as much as I do!
June 29th, 2009 at 11:49 am
What can I say… …
What can I say… Mutant chickens run wild in Iowa.
June 29th, 2009 at 11:49 am
Three breasts? What …
Three breasts? What is this Total Recall?!
Cool video as usual!
June 29th, 2009 at 11:49 am
I don’t quite get …
I don’t quite get it.
Isn’t it fattening? I see you never choose low-fat products.
All this butter, cream and cheese…
Comment back. Thanks.
June 29th, 2009 at 11:49 am
You actually …
You actually captured the whole part of the plan or a ketogenic diet. With Atkins, it is a HIGH fat diet not a low fat diet. The whole low fat diet craze and fat makes you fat myth has actually contributed to the obesity epidemic of the United States. I actually encourage high fat foods as it encourages feelings of satiation and is also a great energy source.
By depriving the body of fat, the body stops recognizing the feeling of full and encourages grazing. With Atkins, that grazing stops.
June 29th, 2009 at 11:49 am
can you have pure …
can you have pure soya protein isolate power shakes on the atkins diet 4 days in just looking for a protein shake i can have at work to keep me away for carbs
thanks.
ste. liverpool england
June 29th, 2009 at 11:49 am
I am glad you liked …
I am glad you liked them.
June 29th, 2009 at 11:49 am
thanks for making …
thanks for making your video’s. its nice to be able to find recipes that help keep me on the Low Carb path.
June 29th, 2009 at 11:49 am
Omg this looks so …
Omg this looks so good.. I cant wait to try it. I love your recipies.
June 29th, 2009 at 11:49 am
Just wait til you …
Just wait til you have my Diet Coke Buffalo Wings recipe…
June 29th, 2009 at 11:49 am
Oh my god, that …
Thanks for sharing!
Oh my god, that sauce… Yum! I just finished making some of the peanut butter fudge in one of your other videos, and now I know what I’m having for dinner tomorrow night
June 29th, 2009 at 11:49 am
Yummmy:)
I Will …
Yummmy:)
I Will take some Bunnie meat on the Side…..PLEASE!!!!
June 29th, 2009 at 11:49 am
I just veggies …
I just veggies provide a nice counterpoint to the taste and texture of the meals. Once your tastebuds get re-sensitized to sweet and savory after stopping the daily onslaught, everything just tastes better.
June 29th, 2009 at 11:49 am
Yeah, a lot of …
Yeah, a lot of people say low-card diets are bad because you cut out so many fruits etc etc … I can honestly say, and this is not me just making stuff up, EVERYONE I know who is on low-card eats tons more vegetables than ever before. The blandness of meat almost encourages a high vegetable consumption. They should rename low-carb to “low-card high-vegetable.” Would probably do a lot to quiet the critics who know nothing about the diet too.
June 29th, 2009 at 11:49 am
You are very …
You are very welcome!
June 29th, 2009 at 11:49 am
I am glad it turned …
I am glad it turned out so well for you. Try it on “riced” cauliflower too. You can season the cauliflower with salt, garlic, seasame oil, and italian seasoning to also boost the flavor. I honestly never ate this many vegetables before doing Atkins.
Thanks for letting me know how it turned out…