Creamy creole sauce (chicken) with red pepper zucchini (remove chicken for low protein)

 I made this recipe for dinner tonight.  I will admit it isn’t my favorite, but I am not a huge fan of zucchini noodles.  You might wonder why I am sharing it if I wasn’t totally loving it.....that is because I know some people out there like zucchini strands/noodles.  I think it would be way better with the sauce over regular noodles versus zucchini noodles, and that is what I will do for my family next time around.  The best part is other than the piece of chicken on the plates of those eating the high protein version everyone’s plates looked the same.  This can be so important for kids who don’t want to eat differently from the rest of the family.....the best part was I wasn’t a short order cook.  This was super easy to make. 

Ingredients:

• 1 1/2 lb chicken (for high protein portions)
• 1/2 c flour (for high protein portions)
• 1/2 ts salt
• 1/2 tsp pepper
• 3 T oil
• 1 1/2 c half and half (low protein milk substitute - flax milk, coconut milk, etc)
• 1 tsp creole seasoning (or old bay)
• 1/4 tsp smoked paprika
• 1/8 tsp cayenne pepper
• 1/3 c chopped fresh parsely 
• 2 (16 oz) zucchini noodles
• 1 red bell pepper, thinly sliced
• 3 T water
• 1 T olive oil
• 1/2 tsp salt

Direction: 

1. Pound chicken to an even thickness in a large zip-top plastic bag using the heel of your hand or a meat mallet
2. Sprinkle chicken with flour and 1⁄4 tsp each salt and pepper. Cook chicken, in batches, in hot oil in a large skillet over medium-high heat 3 to 4 minutes per side or until browned
3. Transfer to a plate; keep warm. Reduce heat to medium. (HIGH PROTEIN VERSION) Stir in half-and-half, scraping pan to loosen browned bits. Stir in seasoning, paprika, cayenne, and 1⁄4 tsp each salt and pepper. Cook 2 minutes, (LOW PROTEIN VERSION) Place 1/2 c low protein milk (flax, coconut, etc) in a pan and add  1/4 tsp creole seasoning, dash of paprika, dash of cayenne pepper, salt and pepper.  Cook 2 minutes.
4. Return chicken to skillet; cook 5 minutes or until sauce is thickened and chicken is done. Top with parsley.

Side dish

1. Combine zucchini, bell pepper, and water in a large microwave-safe bowl. Microwave, covered, at HIGH 3 to 5 minutes or until crisp- tender. Drain, if needed; toss with oil and salt.  Add the sauce from above for the low protein version on top of the mixture.  

*Please remember to calculate the phes/protein in the recipes posted to ensure they will fit within you or your child’s diet.  These recipes fit within my children’s diets, but they may not fit everyone’s needs.  If they are too high in protein consider swapping out lower protein ingredients for the higher ones we have listed.