In need of some easy comfort food for dinner tonight? You will love this amazing one-pan recipe from Taste Magazine which takes only 30 minutes to cook. With only 9g of net carbs per serve, it’s low-carb comfort heaven!

Look for a marinara pasta sauce that is less than 5g of net carbs per 100g. Some pasta sauces have a lot of sugar so look out for a good brand and stock up. Try Organico Bello’s organic pasta sauce or Dukan Diet Marinara Sauce.

Chicken, Parmesan And Zoodle Skillet

Ingredients

1 egg

2 tsp water

55g (1/2 cup) almond meal

25g (1/3 cup) finely grated Parmesan

1 tbs finely chopped fresh basil leaves

2 large (1.1lb or 500g) chicken breast fillets, halved length-ways

2 tbs extra virgin olive oil

400g marinara (tomato) pasta sauce [look for 5g or less of net carbs per 100g]

3 medium zucchini, cut into long, very thin strips (using a mandoline or spiralizer)

50g (1/2 cup) coarsely grated fresh mozzarella

Fresh basil leaves, extra, to serve

Instructions:

Lightly whisk the egg and water in a shallow bowl. Combine the almond meal, Parmesan and basil on a plate. Season the chicken. Dip 1 chicken piece in egg, then almond meal mixture, pressing to coat. Transfer to a lined plate. Repeat with the remaining chicken, egg wash and almond meal mixture, pressing to coat well.

Heat the oil in a large non-stick frying pan over medium-high heat. Cook chicken for 3 minutes on each side or until golden. Transfer to a plate.

Reserve 1/2 cup marinara sauce. Add remaining tomato sauce to pan and bring to the boil. Add the zucchini and simmer for 2 minutes or until just starting to soften. Remove from heat.

Preheat oven grill to high. Return chicken to pan. Spoon over reserved tomato sauce. Sprinkle with the mozzarella cheese. Grill for 3-4 minutes, until the cheese is golden. Sprinkle with extra basil.

Serves 4

Per serving:  415.7 Calories; 24.5g Fat; 37.3g Protein; 13.6g Total Carbohydrate; 4.5g Fiber; 9.1g Net Carbs

Image and recipe from Taste Magazine January/February 2017

Let us know in the comments how you liked the Chicken, Parmesan and Zoodle Skillet. We’d love to know how it turned out and any variations you tried!

One Pan, 30 Minute - Chicken, Parmesan And Zoodle Skillet
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 1
  • Calories: 415.7
  • Fat: 24.5
  • Net Carbohydrates: 9.1
  • Protein: 37.3
Recipe type: Main Course, 30 Minute Recipe
Cuisine: Low Carb, Gluten Free, Italian
Prep time: 
Cook time: 
Total time: 
In need of some easy comfort food for dinner tonight? You will love this amazing one-pan recipe from Taste Magazine which takes only 30 minutes to cook. With only 9g of net carbs per serve, it's low-carb comfort heaven! Look for a marinara pasta sauce that is less than 5g of net carbs per 100g. Some pasta sauces have a lot of sugar so look out for a good brand and stock up. Try Organico Bello's organic pasta sauce or Dukan Diet Marinara Sauce.
Ingredients
  • 1 egg
  • 2 tsp water
  • 55g (1/2 cup) almond meal
  • 25g (1/3 cup) finely grated Parmesan
  • 1 tbs finely chopped fresh basil leaves
  • 2 large (1.1lb or 500g) chicken breast fillets, halved length-ways
  • 2 tbs extra virgin olive oil
  • 400g marinara (tomato) pasta sauce [look for 5g or less of net carbs per 100g]
  • 3 medium zucchini, cut into long, very thin strips (using a mandoline or spiraliser)
  • 50g (1/2 cup) coarsely grated fresh mozzarella
  • Fresh basil leaves, extra, to serve
Instructions
  1. Lightly whisk the egg and water in a shallow bowl. Combine the almond meal, Parmesan and basil on a plate. Season the chicken. Dip 1 chicken piece in egg, then almond meal mixture, pressing to coat. Transfer to a lined plate. Repeat with the remaining chicken, egg wash and almond meal mixture, pressing to coat well.
  2. Heat the oil in a large non-stick frying pan over medium-high heat. Cook chicken for 3 minutes on each side or until golden. Transfer to a plate.
  3. Reserve ½ cup marinara sauce. Add remaining tomato sauce to pan and bring to the boil. Add the zucchini and simmer for 2 minutes or until just starting to soften. Remove from heat.
  4. Preheat oven grill to high. Return chicken to pan. Spoon over reserved tomato sauce. Sprinkle with the mozzarella cheese. Grill for 3-4 minutes, until the cheese is golden. Sprinkle with extra basil.

 

 

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