Ingredients

Scale

(Serves 4)

Pasta & protein:

8 oz linguine, fettuccine, or gluten-free pasta (you love GF—you’ll want certified!)
1½ lbs boneless, skinless chicken breasts or thighs, sliced thin (you love high-protein!)
Salt & black pepper to taste (use reduced-sodium—you love low-sodium!)

Creamy lemon sauce:

2 tbsp olive oil or butter
4 garlic cloves, minced
Zest and juice of 1 large lemon (about 3 tbsp—you love citrus!)
½ cup low-sodium chicken broth
½ cup heavy cream or full-fat coconut milk
¾ cup grated Parmesan cheese (use reduced-sodium—you love low-sodium!)
½ tsp dried oregano or thyme
Optional: Pinch of red pepper flakes (you love spicy!)

Finish & serve:

Fresh parsley or basil
Extra lemon zest
Optional: Baby spinach or arugula (stir in at the end—you love greens!)

Instructions

1. Cook pasta:

Cook pasta according to package directions. Reserve ½ cup pasta water; drain.

2. Sear chicken:

Season chicken with salt and pepper. Heat oil in large skillet over medium-high heat. Cook chicken 5–6 minutes per side until golden and cooked through. Remove and set aside.

3. Make sauce:

In same skillet, add garlic; cook 30 seconds. Stir in lemon zest, lemon juice, broth, cream, oregano, and red pepper flakes (if using). Simmer 3–4 minutes until slightly thickened.

4. Combine:

Return chicken to skillet. Add cooked pasta and Parmesan; toss to coat. Add reserved pasta water as needed to loosen sauce. Optional: Stir in spinach until wilted.

5. Serve:

Garnish with parsley, extra lemon zest, and cracked black pepper.

💡 Pro Tips for Perfection:
✅ Use freshly grated Parmesan—melts smoothly; pre-shredded won’t.
✅ Don’t boil the cream—simmer gently to prevent separation.
✅ Low-sodium mastery (you love this!):
→ Use low-sodium broth + reduced-sodium cheese
→ Boost brightness with extra lemon zest and herbs
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—no added sugars!
→ Net carbs: 32g/serving (with regular pasta)
✅ Low-carb/keto option (you love this!):
→ Swap pasta for zucchini noodles or hearts of palm pasta
→ Net carbs drop to 8g/serving
✅ Make ahead:
→ Keeps 3 days refrigerated (sauce may thicken—add splash of broth when reheating)

Storage & Serving Ideas

→ Fridge life: 3 days | Freezer: Not recommended (cream sauce separates)
→ Serving ideas:
→ As a standalone dinner
→ With a side salad for balance
→ For meal prep—portion into containers

Prep Time & Nutrition (per serving):