Keto Chicken Alfredo

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Master the art of low-carb cooking with our definitive Keto Chicken Alfredo guide. Traditional Alfredo is often thickened with flour or served over glucose-spiking pasta; our version uses high-quality fats and natural emulsions to stay 100% keto-compliant. We focus on nutrient density and macro-management, ensuring you get the creamy, garlicky satisfaction of classic Italian cuisine without breaking your ketosis. This step-by-step tutorial covers everything from the Maillard reaction on the chicken to the precise reduction of the heavy cream sauce. It’s fast, it’s fresh, and it’s the perfect addition to your weekly meal prep.

Ingredients:

  • 2 Boneless, skinless chicken breasts (high quality)
  • 2 tbsp Extra virgin olive oil
  • 1 cup Heavy whipping cream (minimum 36% fat)
  • 1 cup Freshly grated Parmesan cheese
  • 2 cloves Garlic (finely minced)
  • 1 tsp Italian seasoning (dried oregano, basil, thyme)
  • Zucchini or shirataki noodles
  • Sea salt, cracked black pepper, and fresh parsley

Step-by-Step Process:

  1. Season the chicken aggressively with salt and pepper. Heat oil in a skillet over medium-high heat and sear the chicken for 6–7 minutes per side. Once internal temperature hits 74°C, remove and rest for 5 minutes before slicing.
  2. Reduce heat to medium. Add garlic to the residual oil/fat, sautéing for 30 seconds.
  3. Pour in heavy cream. Scrape the pan to incorporate the chicken drippings (the “fond”). Simmer until it reduces by one-quarter.
  4. Whisk in Parmesan and herbs slowly until the sauce is glossy and thick.
  5. Incorporate the sliced chicken into the sauce to reheat.
  6. Spiralize zucchini and pat dry to remove excess water. Serve the chicken and sauce immediately over the raw or lightly blanched noodles, finishing with parsley.

Tips & Tricks:

  • The Fond is King: Never wash the pan after cooking the chicken. Those browned bits are concentrated umami and are essential for a professional-grade Alfredo.
  • The Resting Period: Resting the chicken allows the fibers to reabsorb juices. If you slice it immediately, your Alfredo sauce will become watery.
  • Emulsion Control: If the sauce is too thick, add a tablespoon of water; if too thin, more Parmesan. Never use flour.

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