Blackened Chicken over Spaghetti Squash with Chipotle Cream Sauce (Low Carb)

So I am really trying to watch my carb intake (mostly cutting out the "bad" processed carbs) so I thought I would create a creamy recipe that would taste amazing over pasta and serve it over spaghetti squash instead.

1 cup of whole wheat pasta = 37 grams net carbs

1 cup cooked regular spaghetti = 40 grams carbs

1 cup cooked spaghetti squash = 10 grams carbs

Along with the low carb count, spaghetti squash has tons of fiber, which will keep you feeling full longer (and keep you regular) and a host of vitamins and nutrients that you will never find in processed pastas.

Ingredients for the Sauce

3 Tablespoons Butter

1/2 onion chopped

1 cup peppers chopped (bell or mini peppers)

1 Can Rotel brand tomatoes and chilies

2 Cups of Half and Half

1 Cup Sour Cream

3 or 4 canned chipotle peppers - chopped

2 - 3 tablespoons of adobo sauce (that's what your chipotles are soaking in)

1/4 cup chopped fresh cilantro

1/2 teaspoon salt

Instructions for the Sauce

If you are going to serve this with the blackened chicken, turn your oven on two 350 degrees before you start preparation 

Heat butter over medium heat.  Add onion and peppers and sauté until soft about 5 minutes.

Add chopped chipotle chills, adobo sauce, half and half and sour cream.

Add salt to taste

Heat until warmed through then remove from heat and add chopped cilantro

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Ingredients for the Blackened Chicken

1 pound of boneless chicken breasts (thin cut)

1 teaspoon of Paprika

1/2 teaspoon Salt

1/2 teaspoon of Cayenne Pepper

1/2 teaspoon of Cumin

1/2 teaspoon of Turmeric

1/4 teaspoon of Black Pepper

1 teaspoon of Onion Powder

Instructions for the Blackened Chicken

Heat Oven to 350 degrees

Lightly grease a cookie sheet with olive oil

Heat a Cast Iron or Stainless Steal pan on stove until very hot (DO NOT!!!  I repeat….DO NOT use a non-stick pan ~ When heated alone they release toxins that can actually kill pet birds)

Mix all spices in a shallow bowl

Coat Chicken breasts in spices then add to hot pan

Cook about 3 minutes per side until you see it blackening

Move to cookie sheet in place in oven; cook an additional 4 minutes per side

Remove from oven and place on chopping board.  Slice chicken into strips (check for doneness at this point - no pink)


At this point you can either serve the chicken and sauce with your favorite pasta or over spaghetti sauce as I did.  garnish with a couple sprigs of cilantro and lime wedges.  Enjoy!

Super Duper Healthy Shake (Antioxidant/Anti-Inflammatory/ Vegetarian)

I am absolutely enamored with Super Spices right now, especially Turmeric. I plan on doing a post very soon that explains the benefits of the top herbs and spices for holistic health. This is a smoothy that I like to have in the mornings that covers so many health issues and offers so many benefits that I would recommend it to anyone looking to better their overall health

Ingredients

1/2 cup of Green Tea, chilled 

1/2 cup of Coconut Water

1/2 cup mixed berries (Frozen is my choice)

1 scoop of protein powder *

2 teaspoons of Chia Seed Gel 

1/2 Tablespoon of MCT Liquid Coconut Oil *

2 teaspoons of Raw Honey (or more to taste)

1/2 teaspoon ground turmeric

1/2 teaspoon ground ginger

1/4 teaspoon of Cayenne Pepper

1/2 teaspoon of cinnamon

dash of Himalayan Pink Salt (or any high quality salt)

Instructions

Place all ingredients in a blender and blend until mixed and smooth.  One of my favorite kitchen gadgets is the Magic Bullet.  It is a convenient way to make a single serving shake or smoothy and the clean up is simple.  Rinse, add some some and warm water…..blend and then rinse.  Voila!

The Magic Bullet 

I like to use Optimum Hydrolyzed Platinum Whey which offers 30 grams of Protein per scoop 

Natures Way Liquid Coconut Premium Oil

This is the Brand of Coconut Oil that I use.  Since it doesn't solidify it is great for smoothies