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Quick Chicken Alfredo with Shirataki Noodles

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Updated March 27, 2014

Low-Carb Chicken Alfredo with Shirataki Noodles

Low-Carb Chicken Alfredo with Shirataki Noodles

Photo © Laura Dolson
This is a fast meal which the whole family will (probably) like. To really cut down on time you can buy vegetables that are already chopped and chicken and bacon that are already cooked (I usually cook up a package of bacon at a time, and then store it in the refrigerator rolled in paper toweling inside a plastic bag).

You can include whichever non-starchy vegetables you like.

Alfredo sauce varies slightly in the amount of carbohydrate per serving. Some labels say 2 grams per quarter cup and some say 3. I used 3 grams per quarter cup when figuring this recipe, to be on the safe side.

Ingredients:

  • 1½ lb. raw chicken breast (or 18-20 oz cooked)
  • 1 Tablespoon oil for sauteing
  • 1 medium bunch broccoli, cut into florets (can peel and chop stems also) - about 1½ lb.
  • ¼ cup chopped onion
  • 8 oz. sliced mushrooms
  • 1 small red Bell pepper, chopped
  • 2 packages shirataki noodles (4 oz each) (can substitute other low-carb pasta)
  • 1 15 oz. jar Alfredo sauce
  • Optional small amount of hot sauce
  • 4 slices cooked bacon, crumbled

Preparation:

Tip: My local supermarket sometimes has shirataki noodles on sale for $1.00/package. I like to stock up, as they have a fairly long shelf life. I used tofu shirataki noodles as they are usually more readily available. If you buy "plain" shirataki noodles, they will have less carbohydrate. (See link above for sources.)

If you are cooking the chicken, it will go faster if you saute the onions, peppers, and mushrooms in a separate pan, and cook the broccoli in the microwave. If you don't want to mess up more pans, just do the following steps sequentially instead of at the same time.

1. Prepare broccoli and cook in microwave with a small amount of water.

2. Chop onion, and begin to saute' in one pan with half the oil.

3. Cut up chicken breast and cook in other pan.

4. Add mushrooms to onions and cook until beginning to shrink, then add chopped pepper.

5. Rinse shirataki noodles in hot water and cut up with scissors.

6. Combine all ingredients and serve.



Nutritional Information: Each of 5 servings has 14 grams effective carbohydrate plus 5 grams fiber (19 grams total carbohydrate), 41 grams protein, and 426 calories.
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