EASY CREAMY GARLIC BUTTER CHICKEN
Very
easy, uber-tasty recipe and no breading of the chicken is required. This recipe
is loosely based on a very popular recipe of mine, however, this recipe is
simplified to make the meal quicker and easier to prepare. The sauce is
very generous, so there will be plenty for the next day if you’re only feeding
two people. Chicken breasts are actually a very economical meal when made
in this manner. Great with cauli-rice that is fairly bland as the chicken
is so flavorful or with mashed cauli and some tasty green beans or whatever
other vegetable you personally enjoy. Even fried
ripe tomatoes would be good. I fry ripe tomatoes with a little
sprinkle of Italian season; so good!
2 large chicken breasts,
Sliced in half lengthwise
Lightly salt and pepper both sides
Light-tasting olive oil for frying
Garlic Butter Sauce:
4 tbsp butter (60 mL)
2 tsp crushed garlic (10 mL)
11/2 cups chicken stock (375 mL)
1/2
cup whipping cream (125 mL)
1/2
cup grated Mozzarella cheese (125 mL)
2 oz cream cheese (60 g)
2 tbsp Parmesan cheese (30 mL)
1/2
tsp crushed red pepper flakes (2 mL)
1/2
tsp dried cilantro, OR parsley (2 mL)
1 tbsp chopped cilantro, OR parsley (15 mL)
Season chicken cutlets on both sides lightly with salt and pepper. In large nonstick frying pan and over medium heat in olive oil fry chicken cutlets on both sides, turning frequently. Cook until almost cooked through. Set aside.
Garlic Butter Sauce: In another frying pan, melt butter over medium heat and add crushed garlic. Cook garlic 2 minutes while stir frying. Add chicken stock, whipping cream, Mozzarella cheese, cream cheese, Parmesan cheese, crushed red pepper flakes and dried cilantro, OR parsley. Cook, stirring, until all the cheeses have melted and the sauce has reduced slightly.
Add chicken cutlets to the sauce, lower heat and simmer until the chicken is fully cooked (white throughout when cut). Sprinkle with chopped fresh cilantro, OR parsley.
Helpful Hints: Lightly salt the chicken cutlets, especially
if using commercial chicken stock which is probably quite salty-tasting.
Yield: 4 servings
1
serving
409.8
calories
23.4
g protein
33.7
g fat
0 g fiber
3.1
g net carbs
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CREAMY GARLIC BUTTER PARMESAN CHICKEN
As much as
possible, I base my nutrition and medical recommendations on science-based
research published in the medical literature.
In the early 2000s, a flurry of research reports demonstrated that
very-low-carb eating (as in the style of Dr. Robert Atkins) was safe and
effective for short-term weight management and control of diabetes. Eighty hours of literature review in 2009 allowed
me to embrace low-carbohydrate eating as a logical and viable option for many
of my patients. The evidence convinced me that the relatively high fat content
of many low-carb diets was nothing to worry about long-term.
By
the way, have you noticed some of the celebrities jumping on the low-carb
weight-management bandwagon lately?
Sharon Osbourne, Drew Carey and Alec Baldwin, to name a few.
My
primary nutrition interests are low-carb eating, the Mediterranean diet, and
the Paleo diet. I’m careful to stay
up-to-date with the pertinent scientific research. I’d like to share with you some of the
pertinent research findings of the last few years.
Low-Carb Diets
·
Low-carb
diets reduce weight, reduce blood pressure, lower triglyceride levels (a
healthy move) and raise HDL cholesterol (another good trend). These improvements should help reduce your
risk of heart disease. (In the journal Obesity Reviews, 2012.)
·
Dietary
fat, including saturated fat, is not a cause of vascular disease such as heart
attacks and atherosclerosis (hardening of the arteries). (Multiple research reports.)
·
If
you’re overweight and replace two sugary drinks a day with diet soda or water,
you’ll lose about four pounds over the next six months. (American
Journal of Clinical Nutrition, 2012.)
·
·
A
very-low-carb diet improves the memory of those with age-related mild cognitive
impairment. Mild cognitive impairment is a precursor to dementia. (
·
High-carbohydrate
and sugar-rich diets greatly raise the risk of mild cognitive impairment in the
elderly. (Mayo Clinic study published in the Journal of Alzheimers’ Disease, 2012.)
·
Compared
to obese low-fat dieters, low-carb dieters lose twice as much fat weight. (
·
Diets
low in sugar and refined starches are linked to lower risk of age-related
macular degeneration in women. Macular
degeneration is a major cause of blindness.
(
·
A
ketogenic (very low-carb) Mediterranean diet cures metabolic syndrome (Journal of Medicinal Food, 2011.)
·
For
type 2 diabetics, replacing a daily muffin (high-carb) with two ounces (60 g)
of nuts (low-carb) improves blood sugar control and reduces LDL cholesterol
(the “bad” cholesterol). (Diabetes Care,
2011.)
·
For
those afflicted with fatty liver, a low-carb diet beats a low-fat diet for
management. (American Journal of Clinical
Nutrition, 2011.)
·
For
weight loss, the American Diabetes Association has endorsed low-carb (under 130
g/day) and Mediterranean diets, for use up to two years. (Diabetes Care, 2011.)
·
High-carbohydrate
eating doubles the risk of heart disease (coronary artery disease) in
women. (Archives of Internal Medicine, 2010.)
·
One
criticism of low-carb diets is that they may be high in protein, which in turn
may cause bone thinning (osteoporosis).
A 2010 study shows this is not a problem, at least in women. Men were not studied. (American
Journal of Clinical Nutrition.)
·
High-carbohydrate
eating increases the risk of developing type 2 diabetes (American Journal of Clinical Nutrition, 2010.)
·
Obesity
in
Mediterranean Diet
The
traditional Mediterranean diet is well established as a healthy way of eating
despite being relatively high in carbohydrate: 50 to 60% of total
calories. It’s known to prolong life
span while reducing rates of heart disease, cancer, strokes, diabetes, and
dementia. The Mediterranean diet is rich
in fresh fruits, vegetables, nuts and seeds, olive oil, whole grain bread,
fish, and judicious amounts of wine, while incorporating relatively little
meat. It deserves your serious
consideration. I keep abreast of the
latest scientific literature on this diet.
·
Olive
oil is linked to longer life span and reduced heart disease. (American
Journal of Clinical Nutrition, 2012.)
·
Olive
oil is associated with reduced stroke risk.
(Neurology, 2012).
·
The
Mediterranean diet reduces risk of sudden cardiac death in women. (Journal
of the American Medical Association, 2011.)
·
The
Mediterranean diet is linked to fewer strokes visible by MRI scanning. (Annals
of Neurology, 2011.)
·
It
reduces the symptoms of asthma in children.
(Journal of the American Dietetic
Association, 2011.)
·
Compared
to low-fat eating, it reduces the incidence of type 2 diabetes by 50% in
middle-aged and older folks. (Diabetes Care, 2010.)
·
A
review of all available well-done studies on the Mediterranean diet confirms
that it reduces risk of death, decreases heart disease, and reduces rates of
cancer, dementia, Parkinson’s disease, stroke, and mild cognitive
impairment. (American Journal of Clinical Nutrition, 2010.)
·
It
reduces the risk of breast cancer. (American Journal of Clinical Nutrition,
2010.)
·
The
Mediterranean diet reduces Alzheimer’s disease. (
·
It
slows the rate of age-related mental decline.
(
·
In
patients already diagnosed with heart disease, the Mediterranean diet prevents
future heart-related events and preserves heart function. (American
Journal of Clinical Nutrition, 2010.)
Clearly,
low-carb and Mediterranean-style eating have much to recommend them. Low-carb eating is particularly useful for
weight loss and management, and control of diabetes, prediabetes, and metabolic
syndrome. Long-term health effects of
low-carb eating are less well established.
That’s where the Mediterranean diet shines. That’s why I ask many of my patients to
combine both approaches: low-carb and
Steve
Parker, M.D., is a leading medical expert on the Mediterranean diet and creator of the
world’s first low-carb Mediterranean diet.
He has three decades’ experience practicing Internal Medicine and
counseling on effective weight-loss strategies.
Dr. Parker is the author of “The
Advanced Mediterranean Diet: Lose Weight, Feel Better, Live Longer (2nd
Edition),” “Conquer Diabetes and
Prediabetes: The Low-Carb Mediterranean Diet,” and “KMD: Ketogenic Mediterranean Diet.”
Dr. Parker is an active blogger at Advanced Mediterranean Life (http://AdvancedMediterranean.com), Diabetic Mediterranean Diet (http://DiabeticMediterraneanDiet.com), and Paleo Diabetic (http://PaleoDiabetic.com).