Try this healthy, gluten-free, dairy-free, diet-friendly, Whole30 compliant Chicken and Zoodles dish to fill you up when you’re in the mood for Italian! The zoodles are a healthy alternative to pasta and the homemade tomato sauce omits artificial flavors, preservative, and added sugar as compared to store bought brands. The perfect, hearty dish for those times you have dietary restrictions.
A common way of making chicken is to dredge the strips in flour, egg, and flour again before pan frying or sautéing. In order to make this dish gluten free and Whole 30 compliant, I used almond four to dredge my chicken strips before cooking. I also used organic, chicken breast strips as they are smaller portions and easier to cook through evenly. Chicken breast strips or tenders are the easiest cuts to learn on if you’re just getting in to cooking.
Homemade Pasta Sauce
Did you know that store bought pasta sauce has added sugar? By making my own pasta sauce, I eliminated any added sugar or preservatives making this sauce Whole 30 compliant. And the best part? It is super easy to make. Just grab a can of crushed tomatoes, some garlic, some olive oil, and simmer together with a bay leaf. Let that sauce simmer for 30 minutes for a rich, and flavorful pasta sauce.
Let me preface this by saying I LOVE PASTA. Seriously, I could probably eat pasta every day. But in an effort to eat healthier, I’ve been making a lot more “Zoodles”. “Zoodles” are zucchini noodles and are amazing substitutes for spaghetti to lighten up recipes. In comparison, 1 cup of “Zoodles” has 19.8 calories as compared to 1 cup of cooked spaghetti which has 221 calories*!! This easy swap cuts out nearly 90% of the calories!
I really like the texture of these zucchini noodles as well. They can be eaten raw for a texture that is close to al dente noodles or sautéed for a few minutes to soften them up a bit more. If zoodles aren’t enough sustenance, I’ve often substituted only half of my pasta for the zucchini. I prefer eating my zoodles raw with a little salt and I leave the skin on for some color variation and extra nutrients.
Zoodles are extremely easy to make. I use a spiralizer like the one below. I cut the ends off the zucchini, cut in half and spiral cut the halves into noodles.
*Nutrition Data comparison comes from Self’s Nutrition Data finder. You can find more information at http://nutritiondata.self.com/.
Here are my zoodles – aren’t they so pretty? And healthy to boot!
How to make Chicken and Zoodles:
Now let’s get cooking! You can watch me below or just skip to the recipe and nutrition information at the very end.
Whole30 Chicken and Zoodles
Try this healthy, gluten-free, dairy-free, diet-friendly, Whole30 compliant Chicken and Zoodles dish to fill you up when you're in the mood for Italian! The zoodles are a healthy alternative to pasta and the homemade tomato sauce omits artificial flavors, preservative, and added sugar as compared to store bought brands. The perfect, hearty dish for those times you have dietary restrictions.
- 2 tbsp olive oil
- 2 oz organic chicken breast strips Strips tend to cook quicker and more evenly so are best for beginners
- 1/4 cup almond flour For dredging
- 1 large egg
- 1 medium zucchini
- 1 tsp salt
- 1 tsp pepper
- 1 can crushed tomatoes
- 1 clove garlic crushed
- 1 whole Bay Leaf
- 1 tsp basil (optional - for garnish)
Prepare the zoodles by cutting the zucchini into noodle like strips using a spiralizer or knife.
OPTIONAL: If desired, sautée or microwave noodles to achieve desired tenderness.
Homemade Pasta Sauce
Heat up a pan with 1 tbsp olive oil.
Add in crushed garlic. Sautée for 30 seconds gently.
Add in can of crushed tomatoes.
Add in 1 bay leaf and cover with the sauce.
Let simmer gently for 30 minutes for a rich and flavorful sauce.
Prepare 1 plate with almond flour, salt and pepper. Mix thoroughly.
Prepare another plate with 1 egg, beaten.
Dip the chicken first in the egg, then in the almond flour. Place aside. Repeat with all the chicken strips.
Heat a pan with 1 tbsp of olive oil.
Place coated chicken strips in pan, cook each side for 3-4 minutes until chicken is fully cooked. For food safety, you'll want the internal temperature of the chicken to be 165 degrees Fahrenheit.
Plate up with the Zoodles, some sauce, the chicken and some basil for a colorful ad healthy meal!
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