Creamy Sun Dried Tomato + Parmesan Chicken Zoodles
This sauce. THIS SAUCE. Okay. Let me back up for a sec. Sun dried tomatoes and garlic and parmesan cheese infused in a cream based sauce, enveloping crispy, golden pan fried chicken strips and zoodles for the craziest low carb fit-foodie comfort food without feeling like a fit-foodie.
I found a Zoodle maker over the weekend for $10. 10 bucks! So this is me breaking it in and popping its cherry.
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Move over pasta. You are so over-rated. (for now, anyway.)
Proof is right here — you don’t need to spend your whole entire pay check on a Zoodle maker. Mine looks like this:
….and does the job, as you can see here ↓↓↓↓
However, if you don’t have one..or can’t find one, you can make fettuccini style ribbons with a normal vegetable peeler.
With minimal ingredients, a beautifully rich and creamy sauce is ready in less that 10 minutes with the extra addition of extra sun-dried tomatoes, a tonne of parmesan, red chilli flakes and dried basil.
Simply add your Zoodles for a healthy take on pasta (or add pre-cooked pasta if you like), and dinner is done!
Serve this, and you’re family and friends won’t miss pasta. They won’t even be mad at you.
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Weight Watchers: 10pp per serve!
- 1 tablespoon butter
- 700 g | 1 1/2 lb skinless chicken thigh fillets , cut into strips
- 120 g | 4oz fresh semi-dried tomato strips in oil , chopped *See Notes
- 100 g | 3.5oz jarred sun dried tomatoes in oil , chopped
- 4 cloves garlic , peeled and crushed
- 300 ml |1 1/4 cup thickened cream , reduced fat or full fat (or half and half)
- 1 cup shaved Parmesan cheese
- Salt to taste
- Dried basil seasoning
- Red chilli flakes
- 2 large Zucchini (or summer squash), made into Zoodles (use a vegetable grater if you don't have a Zoodle grater)
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Heat the butter in a pan/skillet over medium high heat. Add the chicken strips and sprinkle with salt. Pan fry until the chicken is golden browned on all sides and cooked through.
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Add both semi-dried and sun dried tomatoes with 1 tablespoon of the oil from the jar (optional but adds extra flavour), and add the garlic; sauté until fragrant. (While the chicken is browning, prepare your Zoodles with a Zoodle maker OR with a normal vegetable peeler.)
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Lower heat, add the cream and the Parmesan cheese; simmer while stirring until the cheese has melted through. Sprinkle over salt, basil and red chilli flakes to your taste.
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Stir through the Zoodles and continue to simmer until the zoodles have softened to your liking (about 5-8 minutes) and serve.
*If you can't find semi-dried tomato strips (usually found in a deli), sub with extra jarred sun-dried tomatoes
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Ashley says
This was ABSOLUTELY DELICIOUS!!! Very flavorful, you can’t even tell it’s not a dish at a fancy restaurant! I added extra red pepper to spice it up, and a tbsp of cream cheese! Definitely making this again. I already can’t wait for lunch leftovers tomorrow! Lol. Thank you so much for sharing/creating this delicious recipe!
P.s. I also bought already-spiralized zucchini sold in the coolers at target cuz 1- I was lazy, 2- it was my first time to try “zoodles” so I didn’t want to buy a spiralizer yet 3-I wanted to test out what the prepackaged ones would taste like if I’m in a rush in the future again lol.
Mamajen says
This is an amazing recipe. Second time making it tonight and tried it with sweet Italian sausage. SOOOO GOOD!!
Annette says
I started to watch my carbs and came across this recipe. It was so easy and delicious! I love that it is versatile and just about any protein can be substituted in… Shrimp or Italian sausage would be great 🙂
Karina says
YAY!! That is great to hear! I am so happy for you! Way to go! Keep up the great work. Thank you for following along with me!
Lia J. says
I’ve been on the keto diet for a week now and have been DYING for some good pasta. Zoodles, and this recipe, have CHANGED MY PERCEPTION OF PASTA FOREVER.
Shelley says
Helloo i just found recipe last night an i said to my hubby im going to make this. So tonight i made it an its one of the best things ive ever made it is sooo yummy yaahh go me lol. Thankyou so much for sharing 😉
Araceli says
I had this recipe saved in Pinterest for a couple weeks, and just made it a short while ago. Absolutely delicious! My boyfriend, who doesn’t like vegetables and was a little skeptical of zoodles, LOVED it! Thank you!
Karina says
That is so great to hear! I am so glad that you loved it and are sharing it with your family! Thanks so much for following along with me!
Jessica says
This was amazing! I loved it. I already forwarded it to my brother. I titled my text “Winner winner chicken dinner”. Thank you for sharing
Kevin says
I’ve added/changed a couple of items:
2 oz of sun dried tomatoes
2 oz of sun dried tomatoes in oil
3/4 cup of heirloom cherry tomatoes pan seared in 1 TBS of olive oil
1/2 tsp of Tumeric
1 tsp Smoked Paprika
I substituted the cream with full fat coconut milk 1 can
Love this recipe!
Karina says
Thanks Lindsay!
Lindsay says
Sun-dried creamy parm chicken is good. We left out the chili flakes and added mushrooms and onion. Turned out great…..don’t really follow recipes too much but everything together was good!
Eminter says
I made this tonight. I added low sodium bacon bits, leeks and mushrooms to the dish. It turned out wonderful! This is the first dish I made using zoodles! I’m in love with them now! My husband and I are trying cutting carbs since I got diagnosed pre diabetic. So this is a great meal that is in my new rotation of meals! Thanks 🙂
Nicole says
OH my this was amazing! I followed recipe exact but I think I got it a bit too salty but still good! My husband and I are going low carb and the zoodles are a hit with my pasta loving man. In my opinion def get a spiriliser it’s worth it!
Jan says
Could you use half fat creme fraiche instead of cream or half and half?
Katie Gannaway says
I made this a while back and substituted the cream for cottage cheese and a little milk. Upped the protein and it was still creamy and delicious. Even the kids ate it. I did risk my life using and old school v slicer as I don’t have a zoodle maker, but it still worked out well. Making it again tonight!
Haley says
Can this be frozen?
Brenda says
I printed this out and after making it the first time, wrote ‘YUM!’ at the top of the page. Now that’s what we call it as in ‘shall I make the YUM tonight?’ And I make this a lot. Quick and easy enough for everyday, but tasty enough to be company worthy. And the company loves it as much as my family does. They are learning that I do not suffer on my low carb diet. Many thanks for the recipe.
Reenie says
Made this tonight with my new spiralizer and it was so good!!! I did cheat with the sauce and added a jar of Classico four cheese Alfredo and a little light cream. Also dried all my “zoodles” with paper towels before putting them in the sauce and didn’t water it down at all. Came together so fast for a weeknight so I was happy!!! Thank you so much for sharing!!!
Stacy says
This was delicious and EASY. Nice not to have to cook separate noodles/pasta so it’s even simpler! Unfortunately I thought the recipe was for four and ended up eating too large a portion. 😱I knew it was too good to be true! LOL Next time I would serve smaller portions with a salad on the side. My kids loved the chicken and the sauce (unfortunately my 7 year old didn’t like the zucchini…must be the texture!).
I didn’t have enough zucchini so I added some drained shiritaki (tofu) noodles and it was perfect! Just make sure they are rinsed and dried well!
Jennifer says
I made this tonight and it was amazing! My husband was very sceptical, but he loved it as well. A definite hit at our house!
Karina says
Hi Meghan! I’m sorry that happened to you! Is it possible you left it too long simmering? If left too long, the zucchini will start to release water into the sauce.
Meghan says
Once I added the zucchini, it becomes really watery and not thick and creamy as it was before. Any suggestions?
Thanks!
Paula says
It was really good! I don’t like spicy, so I substituted nutmeg for the chili flakes. It worked out well. Mushrooms would also be good in it
Allison says
I made this last night and it turned out amazing. Satisfied my pasta craving without the guilt!
Lori says
Dang! This is seriously good. Thanks for a stellar recipe. Makes going keto so much easier!
Katy says
Yum
Syreeta F. says
Super excited to try this tonight. I see that you have the WW points listed for the old program (PP). Can you tell me how much it would be for the new program (Smart Points)? I played with the numbers and I got 7 Smart Points. Do you think that is correct?
Thank you 🙂
Danielle says
We made this tonight, it was our first time using our vagetti. AMAZING!! I am a pastaholic, but I think after tonight I will never eat pasta again!! We had this with papadew peppers drizzled with a balsamic reduction, which ended up being amazing mixed in with the sauce!!!
Dori says
I can’t wait to try this! It looks positively delicious! I featured your recipe in my Coffee Cafe post over the weekend. Have a great day!
Karina says
Hi Rebecca. It’s hard to say as I don’t measure serving sizes in cups or grams. I usually just divide it into the numbered servings for my family. Maybe close to 2 cups if I remember correctly.
Rebecca says
Hi Karina,
I’m looking forward to trying this recipe tomorrow night! Can you tell me how much constitutes one serving?
Thank you!
Claudine says
Thank you for sharing. Super yummy meal!!!
Hubby said it was like going out to eat, but not. His way of complimenting a good dinner. LOL
Tiffany says
This was delicious and so easy to make! My husband said to add it to the list of our favorite meals. I didn’t have zucchini, so made angel hair pasta.
Marina says
I made this for dinner tonight and it was absolutely scrumptious!! First time making zoodles was a success!
Karina says
Hi Caitlin. Personally I wouldn’t as it may curdle when mixing it through. If you want to try, you can mix it through when it’s off the heat and cooled down a little to make sure it won’t curdle 🙂
Caitlin says
Could you substitute Greek yogurt for the cream? If so, how much would you use. Thanks!
Karina says
Hi Margo! Wow that;s so great to hear/read! I hope you liked the avocado version! It’s a bit different but hopefully still good!
Margo says
Love this recipe, have made it countless times and always yummy!! Trying the avacado version tonight 🙂
Karina says
Brinton, thank you so much for your message. This would definitely be great with pre cooked pasta! I’d say 1 cup of cooked pasta will fit well in the sauce. Start with 1/2 cup; mix it through and work from there 🙂
Brinton says
Hi Karina. Thank you for all of your hard work and wonderful recipes! I would like to know if you think this would be good with just pasta and not the Zoodles? Additionally, any idea on how it would play out in terms of how much pasta to use for the recipe if I did substitute? Thanks in advance and keep up the great work.
Brinton
Karina says
That’s wonderful Steph! I’m so happy to hear that! Thank you so much for stopping by to leave your comment Xx
Steph says
This is the best tasting thing I have found on Pinterest! It was delicious! This will be my lunch for the whole week with no guilt!
Ally says
Could you swap out cream for greek yogurt?
Hannah says
Hi Karina! Do you find that the zoodles give off a lot of water and turnthe yummy creamy sauce watery? I am always frustrated when i make zoodles (in the pan or sometimes I bake them) because zucc give off so much water when you cook them and water everything down. Any suggestions? Salt them prior, or was that not even an issue with this recipe? Thanks for your advice! Love your sit e:)
Karina says
That’s wonderful
Angie says
I made this for dinner and it was a big winner for me and my husband. Well done!
Karina says
Hi Sara! I’m so happy to hear that and I’m even happier that you tried it! You’re very welcome. It’s such a great feeling when picky eaters like something we cook! 🙂
Sara says
I found this recipe through Pinterest and tried it tonight. It was so delicious! Even my picky eaters loved it. This is probably the first recipe I’ve EVER made that actually turned out looking like the picture. I’m excited to try it with fresh herbs next time. Thank you, this is definitely a keeper!
Karina says
Hi Heather! I’m so glad you liked it! I don’t mind if you post one of the pictures of this post with a link back to the recipe on my blog, instead of posting the recipe up on your page 🙂 Looking forward to seeing your post! Sounds interesting!
Heather Blaise says
I’m doing an article on How To Take The Perfect Selfie and I’d like to feature this recipe in the post as well if that’s okay with you? It was delicious! I also pinned this on one of my boards on Pinterest. Thank you for sharing it. 🙂
Of course I will credit back to you with a link which will drive more traffic to your site. Please let me know if that doesn’t work for you.
Thanks,
Heather
Here are my Pinterest boards to see our pin: https://www.pinterest.com/4HourBody/
Here’s my website to check out the article: http://www.4hourbodygirl.com it will post on Tues. Nov. 3rd unless you have some objections.
LoveCompassionateLee says
This recipe looks amazing! Who knew comfort food could also be healthy?! Thanks for the suggestion, Karina 🙂
Happy Sunday
Karina says
Yes definitely! It should turn out delicious!
Tiffany says
This looks delicious! Do you think spaghetti squash could be subbed for the zoodles?
Karina says
Hi Sara! I’m sure single cream should work fine in this recipe! Any cream would work really well. I have used a really thick cream in the past and found it becomes thinner in consistency during simmering. If not, add more stock or water (a little at a time), and see how you go!
SARA BORGESON says
I have a question: I’m living in the UK where cream and half and half don’t exist. They have what’s called single cream and double cream but they are rather thick. Do you have any clue if I could substitute either of these for the cream in the recipe? Because I SO want to make this!! I think even my kids will love it!
Karina says
That’s wonderful Maryann! I’m so happy to hear that! Thank you for letting me know. I’m working on a few more recipes with Zoodles now too 😉
maryann1574 says
Loved this! Always looking for new recipes to use my spiralizer. Very yummy, and oh that sauce! Will definitely make again!
Karina says
Thanks Robyn!
Robyn says
I bought mine at Bed Bath and beyond I think it was around $15
nicole (thespicetrain.com) says
I wanna jump into this pan head first!
Meridy Dunn says
Looks fabulous
Karina says
Thank you Mila!
Karina says
Yes! They come out beautifully every time like this! Thanks Kevin 🙂
KevinIsCooking says
You and Nagi must be on the same wavelength with the sun dried tomatoes! This looks fantastic and I like the zoodles are added at the very end so it doesn’t get mushy and all watery.
Karina says
Hi Karen 🙂 I bought mine from a $2 shop! I hope you can find one. If not, Ebay sell them or Amazon.com.au have them too. X
Karen B says
Hi Karina, I am doing weight watchers and love your website. Where did you buy the Zoodle maker from for $10