Jake Harper
Creamy Tuscan garlic chicken is a delicious and indulgent dish that is surprisingly low in carbs. With a creamy sauce made from garlic, cream, and Parmesan cheese, this Italian-inspired meal is perfect for those following keto or low-carb diets. While the exact number of carbs can vary depending on the ingredients used, most recipes result in a final dish containing between 3 and 9 grams of carbohydrates per serving. This tasty and satisfying meal can be prepared in a single skillet and is sure to be a hit with family and friends.
| Characteristics | Values |
|---|---|
| Carbohydrates | 4g net carbs or 9g carbs per serving |
| Calories | 388 per serving or 485 kcal per chicken breast |
| Protein | 42g per chicken breast |
| Fat | 32g per chicken breast |
| Saturated Fat | 19g per chicken breast |
| Polyunsaturated Fat | 11g per chicken breast |
| Monounsaturated Fat | 18g per chicken breast |
| Trans Fat | 1g per chicken breast |
| Cholesterol | 185mg per chicken breast |
| Sodium | 719mg per chicken breast |
| Fiber | 2g per chicken breast |
| Sugar | 5g per chicken breast |
| Net Carbs | 6g per chicken breast |
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What You'll Learn
The recipe's carb count
Creamy Tuscan garlic chicken is a low-carb, keto-friendly dish. The recipe typically includes chicken, tomatoes, garlic, cream, and cheese, with some variations including additional vegetables and spices.
The carb count for this recipe can vary depending on the specific ingredients and quantities used. Some sources suggest that the dish has just 4 net carbs per serving, while others state there are 5 carbs in a serving.
One source provides a more detailed nutritional breakdown, including carbohydrates. According to this source, a serving of creamy Tuscan garlic chicken (1 chicken breast) contains 8 grams of total carbohydrates, which equates to 6 grams of net carbs.
It's important to note that the carb count can change depending on the ingredients used. For example, using sun-dried tomatoes instead of fresh or cherry tomatoes can significantly increase the carb content of the dish. Additionally, serving the chicken with a side dish that contains carbs, such as pasta or rice, will also increase the overall carb count of the meal.
Overall, creamy Tuscan garlic chicken is considered a low-carb meal option, making it suitable for those following a keto or low-carb diet. However, the exact carb count can vary depending on the specific ingredients and serving sizes used in the recipe.
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Ingredients and prep
Creamy Tuscan garlic chicken is a delicious, indulgent, and keto-friendly meal that can be prepared in under 30 minutes. The recipe is perfect for those who are on a low-carb diet but still want to enjoy a rich and flavourful dish.
Ingredients:
- Chicken breasts or thighs
- Italian seasoning (paprika, garlic powder, salt, pepper, and oregano)
- Olive oil
- Butter
- Garlic
- Onion
- Tomatoes (fresh, sun-dried, or cherry)
- Chicken broth
- Heavy cream or coconut milk
- Parmesan cheese
- Spinach
- Basil (optional)
- Red pepper flakes (optional)
- Mushrooms (optional)
Prep:
First, season the chicken breasts or thighs with Italian seasoning. You can use a combination of paprika, garlic powder, salt, pepper, and oregano. Heat olive oil in a skillet over medium heat. Add the chicken and sear both sides until golden brown. If using thicker chicken breasts, pound them to an even thickness or butterfly them for a faster cook time. Remove the chicken from the skillet and set it aside.
Next, add butter, garlic, onion, and tomatoes to the skillet. Sauté for a few minutes until fragrant, stirring occasionally. If using sun-dried tomatoes, cook until they start to pop. Then, deglaze the pan with chicken broth, scraping the bottom to incorporate all the flavoursome bits into the sauce.
Now, add the heavy cream or coconut milk, and stir well. If using cream, let the sauce cook for a couple of minutes to thicken. Add the Parmesan cheese and stir until the sauce starts to bubble. Finally, add spinach and cook until wilted.
Return the chicken to the skillet and coat with the sauce. Serve immediately. You can garnish with fresh basil and add red pepper flakes for a spicy kick. For extra vegetables, mushrooms are a great option.
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Cooking method
To make creamy Tuscan garlic chicken, you will need a large skillet or pan. The chicken should be boneless and skinless, and preferably thinly sliced so that it cooks evenly and quickly. You can use chicken breasts or thighs.
First, season the chicken with salt, pepper, and Italian seasoning, which can be a mix of oregano, thyme, basil, and rosemary. You can also add other seasonings like garlic powder or fresh garlic. Some recipes suggest drying the chicken and bringing it to room temperature before cooking.
Next, heat olive oil in your skillet over medium-high heat. You can substitute olive oil with sun-dried tomato oil for extra flavor. Add the chicken and cook for 3-5 minutes on each side, or until browned and no longer pink in the center. Then, remove the chicken from the pan and set it aside on a plate.
Now, you will make the sauce. Add another tablespoon of oil to the skillet, along with diced onion, and saute for 2-3 minutes until softened. Then, add garlic, followed by sun-dried or cherry tomatoes, and saute for another minute or until fragrant. You can also add chicken broth or stock to the sauce.
After that, stir in heavy cream and grated Parmesan cheese. Bring the mixture to a simmer, then reduce the heat to low and let it simmer until the sauce thickens and reduces slightly, about 3-5 minutes. You can substitute dairy cream with coconut cream or cashew cream for a dairy-free option.
Finally, add spinach a handful at a time and cook until it starts to wilt. Return the chicken to the skillet and cook until heated through, about 2-3 minutes. The chicken is done when the juices run clear and it reaches an internal temperature of 165°F.
Your creamy Tuscan garlic chicken is now ready to be served. It goes well with pasta, or you can mop up the sauce with bread.
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Nutritional info
Creamy Tuscan garlic chicken is a low-carb, keto-friendly dish that typically contains fewer than 10 grams of carbohydrates per serving. The exact number of carbs can vary depending on the specific ingredients and quantities used, but most recipes yield between 3 and 9 grams of carbohydrates per serving.
The dish is typically made with chicken breasts or thighs, seasoned with Italian herbs, salt, and pepper, and seared in a skillet. The chicken is then smothered in a creamy garlic sauce made with heavy cream, Parmesan cheese, and garlic, often with additional ingredients such as spinach, tomatoes, and other spices.
Some recipes suggest pounding the chicken breasts to an even thickness to ensure even cooking. The chicken is typically seasoned with a combination of Italian herbs, such as paprika, garlic powder, and oregano, before being seared in a skillet until golden brown.
The creamy garlic sauce is made by adding butter, garlic, and onions to the skillet and sautéing until fragrant. Chicken broth or stock is then added to deglaze the pan, and heavy cream, Parmesan cheese, and spinach are stirred in. The sauce is simmered until the spinach wilts and the sauce thickens. In some variations, additional ingredients such as Gouda cheese, sun-dried tomatoes, mushrooms, and basil are added to the sauce.
Overall, creamy Tuscan garlic chicken is a flavourful and indulgent dish that is perfect for those following a low-carb or keto diet. It is a quick and easy one-skillet meal that can be served with sides such as steamed broccoli, sautéed cabbage, Palmini noodles, or garlic butter mashed cauliflower.
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Serving suggestions
Creamy Tuscan garlic chicken is a flavourful dish that can be served in a variety of ways. Here are some serving suggestions:
Pasta
Traditionally, Tuscan chicken is served over a bed of pasta, such as fettuccine or linguine. However, as pasta is not keto-friendly, those on a keto diet can opt for zucchini noodles or Palmini noodles, which are low-carb alternatives.
Vegetables
Serving the chicken with a side of vegetables is a great way to add more nutrients to the meal. Oven-roasted broccoli with lemon and Parmesan is a tasty and healthy option that can help make the dish more filling. Sautéed cabbage, cauliflower mash, or steamed broccoli are also delicious and keto-friendly choices. For a lighter option, a side salad can be a refreshing accompaniment to the creamy dish.
Rice
While rice is not typically mentioned in the sources, it is a common side dish and could be a good option to bulk up the meal.
Other Sides
For a more indulgent meal, garlic butter mashed potatoes can be a tasty option. Alternatively, southern green beans or roasted cauliflower can be served as a side dish to add some variety to the meal.
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Frequently asked questions
There are 4 net carbs per serving.
The recipe has 388 calories per serving. For other nutritional values, the recipe has 30 grams of protein, 32 grams of fat, and 19 grams of saturated fat.
Sun-dried tomatoes and fresh tomatoes are ingredients that contribute to the carb count.
There are 6 grams of carbohydrates in the whole dish.
Yes, one variation of the recipe has 5 carbs per serving.
