When you think of pasta or Fettuccini Alfredo on the Keto diet, you are probably thinking of those spiral-cut zucchini noodles, which are good from time to time. But you may be craving that al dente bite of some nice noodles and those wet zucchini noodles just aren’t going to cut it. Well, thankfully there is a type of noodle that you can eat if you are eating Keto, and they are REALLY good.
Shirataki Noodles are made from a type of Japanese Konjac Root, which is mostly fiber and very few calories. Each serving of Shirataki Noodles has only 1 Net Carb in it, and I typically eat a large bowl which would have two suggested servings in it, so only 2 Net Carbs from the noodles. Introduce chicken, some cheeses, and heavy whipping cream, and you’ve got yourself a hearty High Fat Low Carb pasta dish that probably actually has fewer carbohydrates than a comparable dish made with those Zoodles!
We get asked a lot about the carbohydrate content in Shirataki Noodles, and that can vary from one manufacturer to the next, as one will report that they only have 3 Grams of Total Carbohydrates with 3 Grams of Dietary Fiber (Zero Net Carbs), while the brand that we personally use says that they have 4 Total Carbohydrates with 3 Dietary Fiber (1 Net Carb). Either way it is so close to count that I am sure one of the companies is rounding up and the other is rounding down.
KETO CREAMY CHICKEN ALFREDO RECIPE
Ease of Preparation: Easy
Prep Time: 10 Minutes
Cooking Time: 25-30 Minutes Baked
Total Time: 35-40 Minutes
- 2 Pounds Chicken Breasts or Tenders
- 4 x 7 oz Packages of Shirataki Fettuccini Noodles
- Black Pepper
- Cayenne Pepper (optional)
- 2 Tablespoons Olive Oil
- 4 Tablespoons Salted Butter
- 5 Ounces Boursin Cheese (I like the Shallot and Chive variety)
- 3/4 Cup Heavy Whipping Cream
- 1/2 Cup Grated Parmesan & Romano Cheese
- Season the Chicken Breast with Salt and Pepper, and place into Medium High Heat Skillet with Olive Oil to brown it.
- When the chicken is about halfway cooked remove it from the pan and slice the chicken breasts and return them to the pan. (This also makes a great Hibachi Style Chicken Breast as is, like Benihana)
- Cook the Chicken Breast completely, and then remove it from the pan and set it aside for now.
- Put Butter in the pan and melt it, along with the Boursin Cheese.
- After melting the Butter and the Boursin Cheese, pour the Heavy Whipping Cream in and stir.
- Simmer sauce until it begins to thicken, and then add the Chicken Breast back into the pan.
- Before cooking with the Shirataki Noodles it is very important that you drain the liquid that they come in from the pouches, and rinse them out 1 to 2 times with cold water and drain them again. This helps remove the natural Earthy taste that they have. If you do not do this it may taste like it has a subtle “raw potato” like flavor to it. If you rinse them properly and cook them for a couple minutes in the pan you shouldn’t detect that at all.
- Place the Shirataki Noodles in the pan and cook for 3 minutes or slightly longer. Do not cook much longer than that. You really are just trying to heat the noodles up in the pan.
- Remove from heat and serve warm.
Comment Below what your thoughts are on the Shirataki Noodles, and what other dishes you like to make with them!