Chicken With Zucchini Noodles

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Have you ever heard of, or tried, Chicken With Zucchini Noodles?   Of course you have! It’s one of today’s most popular dishes. In fact, it is so easy to make and so easy to find (in places like supermarkets), that any chef would be crazy NOT to try it! I did. But I won’t waste your time explaining what Garlic Chicken Zoodles is — but instead tell you how to make it.

These vegetables are very famous for the health benefits. Zucchini provides various health benefits to all of us. Following, we will discuss about the excellence health benefits of this vegetable.

Chicken With Zucchini Noodles

Add this easy, low-carb dinner to your weeknight rotation.

grilled chicken with zucchini noodles

If you can’t find zucchini noodles at the store, you can shave zucchini with a vegetable peeler to make ribbons. 

  • YIELDS:6 servings
  • PREP TIME:0 hours 40 mins
  • TOTAL TIME:0 hours 40 mins

Ingredients

CHICKEN

  • skinless, boneless chicken breasts (about 8 oz. each) – 6 
  • fresh lemon juice – 2 tbsp. 
  • Dijon mustard – 2 tbsp. 
  • olive oil, plus more for the grill – 2 tbsp. 
  • garlic clove, minced – 1 
  • kosher salt – 1 tbsp.
  • Black pepper, to taste

ZUCCHINI NOODLES

  • salted butter – 1 tbsp. 
  • olive oil – 1 tbsp.  
  • garlic cloves, minced – 2. 
  • precut zucchini noodles – 1 1/2 lb
  • Zest of 1 lemon  
  • kosher salt – 1 tsp
  • Black pepper, to taste – 1 pt. 
  • grape tomatoes, halved  
  • grated Parmesan cheese, plus more for topping – – 1/4 c
  • fresh basil, chopped – 1/2 c

Directions

FOR THE CHICKEN:

  1. Put the chicken breasts between 2 pieces of plastic wrap and pound with the flat side of a meat mallet or a heavy skillet so they are a uniform thickness.
  2. Whisk the lemon juice, mustard, olive oil and garlic in a large bowl. Add the chicken, toss to coat and let stand at room temperature while you heat the grill.
  3. Preheat a grill or grill pan to medium and oil the grates. Season the chicken with the salt and a few grinds of
    pepper. Grill until marked and cooked through, about 6 minutes per side. Remove to a cutting board and let rest. 

FOR THE ZUCCHINI NOODLES:

  1. Melt the butter with the olive oil in a large nonstick skillet over medium-high heat. Add the garlic and cook, stirring, until fragrant but not brown, about 15 seconds. Add the zucchini noodles and toss until well coated. Sprinkle in the lemon zest, salt and pepper and cook, tossing frequently, until the zucchini just starts to wilt, about 1 minute.
  2. Add the tomatoes and parmesan and cook until warmed through, about 30 seconds. Remove from the heat, add the basil and toss. Serve the chicken with the zucchini noodles and sprinkle with more parmesan.

Garlic Chicken Zoodles


Healthy low-carb spiralized zucchini noodles tossed in fragrant garlic chicken. This simple yet flavorful dish comes together in under 15 minutes with just 4 simple ingredients. 

4 ingredient Garlic Chicken Zoodles

Summer is right around the corner and all I want to eat in summer is zucchini noodles. They’ve became a great replacement to pasta over the past few months and have helped me et much healthier dinners and trim off a few pounds as well.

These garlic chicken zoodles have become my go to dish because of how simple and delicious these zoodles are. The whole dish consists of chicken breasts cut into small chunks, a few cloves of minced garlic, spiralized zucchini noodles and olive oil. After those 4 main ingredients, you can add in pretty much anything else you’d like. I like to stick with salt, pepper and a sprinkle of red pepper flakes but parmesan is a great option too!

LEMON PARMESAN CHICKEN WITH ZUCCHINI NOODLES

This Lemon Parmesan Chicken with Zucchini Noodles is a perfect easy weeknight meal that comes together quickly and is packed with flavor! It’s a fabulous chicken zucchini pasta recipe that is light, low carb, and so yummy. Made in partnership with Green Giant and their new Veggie Spirals!

Chicken Lemon Parmesan

Lemon Parmesan Chicken with Zucchini Noodles

I am so excited to partner with Green Giant today and to work with their new Veggie Spirals for this dish! If you’re busy like the rest of us, these veggie spirals are a perfect swap-in for traditional pasta and are super convenient! You don’t need to grab your spiralizer and your veggies, it’s all ready to go for you!

Lemon Parmesan Chicken Recipe with Veggie Noodles

Green Giant Veggie Spirals™ are made with only the vegetable, are naturally gluten-free, and come without sauce or seasoning, so you can prepare them just the way you like! They come in beet, butternut squash, carrot, and zucchini and are great for throwing together a quick and healthy meal. I know my non-cooking hubby will be pulling these out of the freezer when he has to cook for himself!!

These lemon garlic noodles are:

  • Creamy
  • Bright
  • Flavorful
  • Veggie Packed
  • Low Carb
  • A perfect healthy weeknight meal!
Parmesan Lemon Chicken with Spiralized Zucchini Noodles
Creamy Lemon Parmesan Chicken

LEMON PARMESAN CHICKEN WITH ZUCCHINI NOODLES

  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 2 1x

INGREDIENTS

  • 2 packages Green Giant Veggie Spirals
  • 1–1/2 lbs. boneless skinless chicken breast, cut into bite-sized pieces
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon ground black pepper
  • 2 teaspoon oil
  • 4 garlic cloves, minced
  • 2 teaspoon dried oregano
  • 2 tablespoon high-quality butter
  • 2 teaspoon lemon zest
  • 2/3 cup broth
  • 1/3 cup parmesan
  • Lemon slices, for garnish
  • Parsley, for garnish

INSTRUCTIONS

  1. Cook zucchini noodles according to package instructions. Drain well.
  2. Heat oil in large skillet over medium heat. Season chicken with salt and pepper and brown chicken pieces, about 3-4 minutes per side depending on the thickness. Cook in batches if necessary. Remove chicken from pan.
  3. To the skillet, add garlic, and cook until fragrant about 30 seconds.
  4. Add butter, oregano and lemon zest. Pour chicken broth to deglaze making sure to scrap up all the browned bits on the bottom of the pan.
  5. Turn heat to medium-high to bring sauce and chicken up to a boil. Immediately lower the heat and stir in the parmesan cheese. Place chicken back in pan and let gently simmer for 3-4 minutes, or until sauce has slightly reduced and thickened up. Taste and adjust seasoning.
  6. Serve warm over zucchini noodles garnish with parsley and lemon slices.

NOTES

For Whole30, replace butter with ghee and omit Parmesan cheese.

Nutrition

  • Serving Size: 2
  • Calories: 633
  • Sugar: 0.5g
  • Sodium: 1596mg
  • Fat: 35.6g
  • Saturated Fat: 14g
  • Carbohydrates: 4.3g
  • Fiber: 5g

Health Benefits Of Zucchini

Also called courgette, zucchini is a squash that has its origin in America and is available in colors including yellow, light green, and green. The shape of this small summer squash resembles that of a ridged cucumber and features numerous seeds inside. Some cultivators also produce zucchini in rounded or bottle shapes.

Today, the largest producers of this squash include Japan, China, Romania, Italy, Turkey, Egypt, and Argentina. It is grown year-round and can be eaten raw, sliced or cooked. It can also be shredded in a cold or hot salad.
Even though zucchini is a fruit, it is commonly cooked as a vegetable (and considered as one in the culinary world) as it is best when eaten in cooked dishes. It is picked when it’s below 8 inches (20cm) in length and the seeds are soft and young. A fully developed zucchini is usually three feet long and contains excess fiber.

Young zucchini has a subtle taste, soft covering, and buttery white flesh. It is available in its best form during May and July. Almost all the parts of this squash are edible, including the flesh, seeds, and even the skin. 

Zucchini Nutrition

According to the USDA National Nutrient Database, zucchini is rich in minerals and vitamins that include potassium, phosphorus, magnesium, calcium, fiber, vitamin C, and riboflavin. It also contains vitamin B6, A, E, and K, sodium, zinc, and iron. It has a high water content – 94 percent –  and it is also a great source of energy. 

Carbs and Calories in Zucchini

Zucchini is very low in carbs and calories and according to the USDA, a 100 g serving of raw zucchini contains only 3.1 g of carbohydrates and 17 calories. 

Health Benefits of Zucchini

The health benefits of zucchini include the following.

1. May Help Manage Diabetes

An animal study in the Plant Foods For Human Nutrition journal states that the effects of adding zucchini peels along with glucose to the diet of the subjects with diabetes showed a reverse in negative glucose impact.

2. May Aid with Weight Loss

You might be surprised to know that consuming zucchini will help you lose weight considerably. It is known to be extremely low in calories, but it can give you the feeling of being full. Therefore, it is a great way to satisfy your appetite without excessing calories or starting a crash diet plan.

3. May Improve Eye Health

A study suggests that 6 mg of lutein that is present in many natural products including broccoli, spinach, kale, corn, orange pepper, kiwi fruit, grapes, orange juice, zucchini, and squash per day, either through diet or using supplements is likely effective in reducing the risk of cataracts and AMD. 

4. May Protect the Cardiovascular System

These nutrients were found effective in the prevention of diabetes-related heart conditions and atherosclerosis.  According to a study cited in The American Journal of Clinical Nutrition, intake of fruits and vegetables – zucchini is one that was inversely related to LDL cholesterol. This means that for the study population, the more productive they consumed, the lower their LDL (bad) cholesterol levels. Beta-carotene and vitamin C found in summer squash are two of the components that help in preventing the oxidation of cholesterol. Its fiber content lowers high cholesterol levels as well, thereby helping to reduce the risk of atherosclerosis and heart diseases due to diabetes. 

5. May Help You Maintain Optimal Health

It’s already been mentioned that zucchini is an outstanding source of manganese and vitamin C; however, it is also a great source of dietary fiber that will keep your body in ideal shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus which help in boosting health. Summer squash also has a high content of omega-3 fatty acids, zinc, niacin, and protein.

6. May Promote Men’s Health

This fruit has certain properties that may effectively treat an ailment in men called BPH or Benign Prostatic Hypertrophy. BPH is a condition where the prostate gland becomes enlarged in an odd shape and size, which then can cause trouble with both sexual and urinary function. Zucchini is said to be extremely useful in decreasing BPH symptoms, especially in combination with other nutrients that contain phytonutrients. 

7. May Improve Overall Health

Your overall health will surely improve if you consume zucchini regularly. It has been known to help prevent all kinds of diseases. Studies have already shown that fiber-rich foods help alleviate cancer conditions by washing away cancer-causing toxins from cells in the colon. Vitamin C, folate, and beta-carotene in zucchini help to protect these cells from the harmful chemicals that can lead to colon cancer. Furthermore, a study published in the journal Nutrients says that the presence of the compounds lutein, β-carotene, zeaxanthin, and dehydroascorbic acid, help in anti-proliferative and pro-apoptotic activities toward tumor cells. 

Beta-carotene and vitamin C also have anti-inflammatory properties, thereby naturally alleviating ailments like osteoarthritis, asthma, and rheumatoid arthritis, where swelling can become immensely painful. The amount of copper present in zucchini can also aid in reducing the symptoms of rheumatoid arthritis.

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