Easy Low-Carb Basil Chicken with Vegetables Recipe

This Low-Carb Basil Chicken with Vegetables recipe is a quick, easy, and tasty meal, ready in about 45 minutes from start to finish.
The suggested vegetables -- bell pepper, mushrooms, zucchini or summer squash -- are only a starting place, both in quantity and variety.
You can really use almost any vegetable. Broccoli, cauliflower, and onions are good additions. You can also substitute pesto sauce for the basil and garlic, if you wish.

Ingredients

• 3 tablespoons good-quality olive oil
• Salt and pepper to taste
• 1 pound boneless, skinless chicken meat, cut into bite-sized pieces
• 1 red bell pepper, washed, cored and chopped
• 8 ounces mushrooms, cleaned and sliced
• 2 cups washed, stemmed and sliced zucchini or other summer squash
• 3 cloves garlic, minced or pressed
• 8 ounces fresh basil, chopped

Preparation

1. In a large skillet on high heat, bring 3 tablespoons good-quality olive oil to a shimmer.
    
2. Meanwhile, sprinkle salt and pepper on chicken pieces. Carefully add seasoned chicken pieces to hot oil, avoiding any hot splattering oil. Cook chicken on one side and flip the pieces over.
    
3. Add the chopped red bell pepper, 8 ounces sliced mushrooms, 2 cups sliced zucchini or other summer squash, stir and continue to cook.
    

1. When food is nearly cooked, push it to one side and add the 3 cloves minced garlic. After about 30 seconds, stir it all together and add the 8 ounces chopped fresh basil.
    
2. Cook another 30 to -60 seconds and serve. Pesto (homemade or store-bought) can be substitued for the garlic and basil.

Nutritional Information: Makes three servings. Each serving has 6.5 grams effective carbohydrate plus 6 grams fiber, 40 grams protein, and 353 calories.

Low-Carb Meat Choices and Protein Alternatives

If chicken isn't your cup of tea, or if you just want to change things up a little bit, you can swap out the poultry in this recipe with any other low-carb protein / meat you prefer instead. Here are good low-carb options:

•  Poultry: White meat chicken or turkey, turkey bacon or low-fat sausage in moderation, Cornish hen
   
•  Beef: Ground sirloin or ground beef with less than 10% fat, most steaks, sirloin cuts, round cuts, flank steak and London broil
   

•  Pork: Boiled ham, tenderloin, loin, well-trimmed chop, Canadian bacon, occasional crisp-cooked, well-drained bacon (best as a garnish)
   
•  Lamb: Well-trimmed leg, chop as an occasional treat
   
•  Veal: Top round, leg cutlet, chop
   
•  Lunch Meats: Sugar-free, low-fat deli meats like turkey
   
•  Other Protein Sources: Eggs, tofu, seitan, tempeh, beans, and other low-fat meat substitutes like cottage cheese and yogurt