Low Carb Chicken Spaghetti

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Low Carb Chicken Spaghetti

A healthy Keto and Low Carb Chicken Spaghetti recipe without all the canned soups! 

Ingredients

• 3 Boneless skinless chicken thighs , cut into chunks
• 1/4 tsp salt
• 1/2 tsp pepper
• 10 oz Rotel tomatoes , drained (283g)
• 1 large zucchini , spiralized and cut into 4 cups noodles (300g)
• 1 tbsp olive oil
• 1 tbsp butter
• 1/2 cup onion , finely chopped (60g)

LOW CARB CHICKEN SPAGHETTI SAUCE

• 1 cup heavy cream
• 1 tsp Worcestershire sauce
• 1/2 tsp ground black pepper
• 1 tsp Dijon Mustard
• 1 tsp garlic , minced
• 1/4 cup Parmesan cheese , shredded
• 1 cup sharp Cheddar Cheese

Instructions

1. 
   
2. You will need a 7×9 inch baking dish.
3. Cut the boneless skinless chicken thighs into chunks and season with salt and pepper. Let them sit for at least 20 minutes before cooking.
4. Drain the Rotel in a sieve and press it a little with a spoon to remove as much liquid as possible, set aside.
5. Spiralize your zucchini, you will need enough to fill the 7×9 baking pan (see photo in post) one fat 7- 8 inch zucchini will probably be enough to yield 4 cups, they will get smaller when cooked. 
6. Cut the ‘noodles’ with a pair of kitchen scissors, or a knife, into manageable lengths. 
7. Cook the ‘zoodles’ for 30 seconds to 2 minutes in the microwave, in 30 second bursts to avoid overcooking. You want them ‘just cooked’ and not soggy. 
8. Pour off any water and let them sit on kitchen paper and pat dry to absorb more water. If you fail to remove the water adequately from the noodles the excess water will dilute your sauce, so don’t skip this step.
9. In a cast Iron or non stick skillet add the olive oil and butter and cook the finely diced onion over a medium heat until soft and cooked, for about 5-7 minutes, then remove from the skillet.
10. There should be enough oil left in the skillet to cook the chicken thighs, if not add a little more. Cook for about 5 minutes over a medium/ high heat or until  fully cooked.

How the Make the Low Carb Chicken Spaghetti Sauce

1. Add the heavy cream, Worcestershire sauce, ground black pepper, Dijon mustard, and garlic to the same skillet you cooked the chicken in, bring to a boil and scrape up the cooked chicken bits off the base of the pan.
2. Simmer the cream sauce for about 5-8 minutes or until it thickens up. Add back the onions, cooked chicken, and parmesan cheese and simmer for a further 1 minute on a medium heat.

Assemble the Low Carb Chicken Spaghetti

1. Mix the drained Ro-Tel, cooked zucchini noodles, and cooked chicken in the skillet with the cream sauce and 1/2 cup cheddar cheese.
2. Add mixture to 7×9 inch baking dish and top with remaining cheddar cheese.
3. Broil for a couple minutes to melt the cheese and brown the top, serve immediately.

Recipe Notes

8g net carbs per serving, assuming 4 servings.

CHEESE

I recommend you grate your own cheese, the bagged ready shredded cheese contains starch that may alter the outcome of the sauce and if you are counting carbs you’ll want to avoid them.

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