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 www.amazon.com — 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
May 15, 2010
Atkins Diet Recipes: Low Carb Chicken Alfredo
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@oliviaolas Absolutely… That was my reaction. If I could eat this well and still lose 211 pounds, why would I want to do anything else.
Comment by bowulf — May 15, 2010 @ 12:53 pm
OMG !!!!!! This is low carb?! I could totally do atkins and eat food like this…look delish. I have to lose weight fast!
Comment by oliviaolas — May 15, 2010 @ 1:12 pm
@bowulf ok thanks
Comment by mermer3m — May 15, 2010 @ 1:32 pm
@mermer3m You can certainly try them. I would suggest washing thoroughly and cooking them in the final product to mask or give flavor. Some people swear by them, but I am not much of a seafood eater either.
Comment by bowulf — May 15, 2010 @ 1:34 pm
@bowulf oh really
i haven’t tried them yet I thought they weren’t supposed to have any taste.
Comment by mermer3m — May 15, 2010 @ 2:09 pm
@mermer3m You could after Induction… I have tried Shirataki (konjac flour) and Tofu noodles in the past, but I am not a big fan of the taste.
Comment by bowulf — May 15, 2010 @ 2:39 pm
how about tofu pasta thats just a protein
Comment by mermer3m — May 15, 2010 @ 3:03 pm
this looks delicious!
Comment by carblover55 — May 15, 2010 @ 3:56 pm
@Markofitch Great, happy you do marathons… Enjoy your fluctuating diet. As for my running marathons, it has everything to do with eating fat. The best marathoners in the world are the ones who can fuel their runs with both macronutrients and manage the glycogen depletion. I simply have eliminated the problem at mile 0 than mile 20 like most marathoners.
Farewell.
Comment by bowulf — May 15, 2010 @ 4:02 pm
@bowulf ha ha i f i am a gaunt what are you? the gauntest of them all??? i wonder ….i do marathons as well , and it has nothing to do with eating fat …..look it up…..
Comment by Markofitch — May 15, 2010 @ 5:00 pm
@bowulf Eventually it will wear down and stop altogether.
One final thing I am about a long term way of eating too. Not a cyclical eating style for some competition or looks. I am looking for permanent results with a permanent way of eating.
If you want a short term results to make yourself feel good or look good short term, do whatever you want. Good luck!
Comment by bowulf — May 15, 2010 @ 5:46 pm
@Markofitch Eating or not eating butter has nothing to do with getting cut. Getting down to below 10% body fat is more about fueling the body and then using the fuel in exercise. Butter doesn’t detract from that goal. If your sole goal is to drop all the fat in temporary phase, then sure eat extremely low Calories, and you get gaunt.
I wouldn’t count on energy for fueling great workouts or running marathons like I do.
The body can only cannibalize itself for so long.
Comment by bowulf — May 15, 2010 @ 5:54 pm
@Markofitch…if you really want to be in great shape with at least 10 % body fat you need to get cut, i could be slim eating bread and fats as well… but not for the results i am seeking ….since it would not help me at all….farewell
Comment by Markofitch — May 15, 2010 @ 6:34 pm
fat is important , but good types of fat, if you are cooking with a lot of fat , then you are still storing some besides the fact you are loosing weight, , i dont need to loose weight, i m fine like i am , i am in a cutting or shreding face, and fats and carbs are not good in my case.
Comment by Markofitch — May 15, 2010 @ 6:49 pm
@bowulf@bowulf i wont keep arguing, but i have reduced butter to the spray non stick butter flavor and i ve seen much more difference, i searched the kimkims thing didnt say nothing about butter…you keep doing your thing…i will mine
Comment by Markofitch — May 15, 2010 @ 7:43 pm
@Markofitch Yes, I lost weight due to the butter, the wings, the sausage and all the rest of my high fat diet. In fact, I lost 211 pounds eating those high fat foods. You can find my Atkins Diet success story here on Youtube. Limiting the butter or the fat on a low carb diet only leads negative consequences. If you want to see the results of a low fat, low carb diet (which essentially becomes a really low Calorie Diet) and what can happen to its followers, google “Kimkins followers.”
Comment by bowulf — May 15, 2010 @ 8:30 pm
@Markofitch i understand, but you havent lost the weight cause of the butter right?
Comment by Markofitch — May 15, 2010 @ 8:38 pm
@Markofitch You are missing the point of a ketogenic (high-fat) diet. The whole point is you are fueling yourself with fat. FYI – The correct amounts for a 1tbs of butter is 11g and 7g of saturated fats.
As to the saturated fats point of your post, the danger of saturated fats is greatly over-blown. My cholesterol and every single heart risk factor has dropped significantly for me since starting an Atkins diet, and this has also been demonstrated in scientific studies as well.
Comment by bowulf — May 15, 2010 @ 9:21 pm
A tablespoon of butter is pretty much like a tablespoon of any fat it contains around 14 grams of fat and, of this, about 8 grams is saturated fat. The recommendations for a healthy diet are to keep saturated fat to around 20 grams, using butter can add up the fat grams fast. The key is to use less butter. In most of the recipes…….the little things make the difference…..
Comment by Markofitch — May 15, 2010 @ 10:05 pm
Wow! thanks for showing how to make the homemade sauce, thats always better than store bought! Good vid!
Comment by DivaLeo87 — May 15, 2010 @ 10:13 pm
@atlmycity2 I’d suggest you watch my latest video — “Can I eat this on Induction?” The short answer is no. Bananas are not on the list and are in fact quite high for fruit in simple sugars (31g per banana).
Comment by bowulf — May 15, 2010 @ 10:52 pm
Hey bo for induction week can i eat banannas, i dont think bananas have many carbs
Comment by atlmycity2 — May 15, 2010 @ 11:50 pm
Well – low carb was responsible for dropping 211 pounds of fat off mine…
Comment by bowulf — May 16, 2010 @ 12:28 am
wow lol low carb my ass thats full of fat lol
Comment by irishstephik — May 16, 2010 @ 12:46 am
As for misguided bodybuilder practices, I can’t speak. There are lots of misinformed people obviously. One should go back to scientific studies and determine the truth.
Check out my cholesterol video for more information on NON-link between sat. fats and one’s internal cholesterol.
Comment by bowulf — May 16, 2010 @ 1:41 am