Low Carb Chicken and Broccoli Alfredo Bowl
Updated: Dec 17, 2020
The clear winner for replacing carbs in my house is spaghetti squash.
We love the cauliflower rice, zucchini noodles, and lettuce wraps but the easiest, most flavorful and filling choice is the baked insides of this squash.
That sounds just as weird as it is.
And the best part is, if you've been reading my stuff for a while, one of my very first posts was homemade meatballs on top of a baked spaghetti squash Alfredo and it was so flippin' delicious. This dish starts the same way, so go ahead and chop that squash in half. I generally do it the vertically right through the stem, but I've read that others chop it horizontally, and twist the strands out. I've tried it that way and got the same results but it was a little more complicated and time consuming, so I do it my way, but I'm not your mom-boss so go with your gut, Olivia Pope.
Set your oven to 400 degrees, drizzle olive oil inside the squash, salt and pepper, rub it all in, then flip them over and bake for 35 minutes. (check every 10)
While that is cooking, begin searing the chicken at medium heat. Two boneless, skinless chicken breasts. Season with salt, pepper, garlic, powder, and thyme. Drizzle olive oil in a pan, drop a slice of butter in, when it starts to melt add in the chicken breasts. Cook those about 5 minutes per side, or until the inside temp reaches 165, remove from heat and let rest.
Next chop up a head of broccoli into smaller chunks. Fill the bottom of a deep pan with water, place a metal strainer inside, dump the raw broccoli in, cover the strainer with a pan lid and steam on high. Toss around with tongs every few minutes to be sure all the pieces cook evenly.
The Alfredo sauce is just as easy as my previous recipe. In a medium sized pan, low-medium heat add in 6 oz. of softened cream cheese, a stick of softened (salted) butter, 1 CUP of heavy whipping cream, and 1 CUP of 1% milk. Whisk until smooth.
Add in garlic powder, and minced garlic. Whisk again for 1 minute. Add the Italian seasoning, whisk once more. To finish slowly shake in the parmesan cheese whisking constantly. Salt and pepper to taste. Keep whisking for 3-5 minutes.
Next you'll need to chop the chicken into strips, and remove the broccoli from the steam. Pour the hot Alfredo into the squash and fill with broccoli and chicken. Top with a sprinkle of parmesan cheese and put into the oven on LOW BROIL until the top begins to brown and bubble.
Take it out and serve with a cold glass of white wine because LOW CARB! Or maybe rose
1 spaghetti squash
2 boneless, skinless chicken breast
1 slice horizontally down the center or "butterflied" all the way through)
Season with salt, pepper, garlic powder and thyme
1 head of fresh broccoli, or a steam bag if you're in a rush ;)
6 oz. softened cream cheese
1 stick of soften salted butter
1 CUP whole milk
1 CUP heavy cream
1 medium/large clove of minced garlic
1 TSP Italian seasoning
1 TSP garlic powder
1 1/2 CUP of grated parmesan
salt & pepper to taste
1. Season chicken on both sides with salt, pepper, garlic powder and thyme. Drizzle olive oil and let marinate
2. Slice a spaghetti squash down the center vertically
3. Scoop out the inside strings until smooth
4. Season with salt and pepper, rub a LITTLE BIT of olive oil on the inside
5. Spray a baking sheet, place both sides of the spaghetti squash face down and bake at 400 degrees for 20-35 minutes checking regularly after the first 20
6. Begin making the Alfredo sauce, place cream cheese, butter, heavy cream and milk into a deep frying pan, whisking until smooth
7. Add in seasoning, whisking every 30 seconds
8. Slowly add in the parmesan cheese, whisking constantly
9. Let simmer for 3-5 minutes, then whisk every minute to keep to from sticking or burning
10. At 10 minutes baking time, heat a frying pan with oil and toss the chicken in
11. While the chicken cooks on one side chop the broccoli
12. Fill the bottom of a deep pot with water, place a strainer inside the pan. Be sure the water doesn't reach through the strainer holes
13. Toss the broccoli into the strainer and turn the heat to HIGH and cover the strainer with the pot lid
14. Flip chicken
15. Check spaghetti squash, the sides will brown that will be okay
16. When the spaghetti squash is able to be pulled from the sides like spaghetti strands, take it out, let it rest for 1 minute
17. Set cooked chicken breasts aside, let cool down before slicing
18. Take broccoli out with the strainer
19. Pour Alfredo into the spaghetti squash and stir around with the fork or tongs, stir in broccoli, then top with chicken. Sprinkle parmesan cheese, then BROIL on LOW until the top is bubbly brown.
20. Serve with a fresh sprinkle of parmesan cheese and enjoy!