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!

Artichoke and Spinach Soup (Low Carb/Vegetarian)

I created this soup because I love the spinach artichoke dip that people tend to make for parties.  It is really rich so it should probably be served as a starter for meals.

Serves 4

Ingredients

16 ounces of Vegetable Broth

 14oz cans of artichoke bottoms; chopped

16oz package of pre washed spinach

1 Tablespoon of Olive Oil

1 Tablespoon of Butter

1 small onion; chopped

3 cloves of garlic; minced

1/2  cup of Half and Half

1 cup shredded provolone cheese

3 ounces of Welsh Cheddar Cheese (or Dubliners)

Directions

*Saute Onion and Garlic in oil and butter for 3 minutes.

Add Spinach and continue to sauté until spinach is wilted (about 5 minutes)

Add Veggie Broth and cook until just boiling

Remove from heat and blend with submersion blender (a tool I can't live without)

Add cheese, half and half and blend until mixed and smooth

Return to heat just until heated through

garnish with a little parmesan cheese or bread crumbs if not worried about carb count

Enjoy