Creamy Marinara Sauce with Zucchini Noodles & Chicken

Here is a great option for a low carbohydrate meal, full of taste and healthy ingredients.  This is actually a very versatile dish, in that you can substitute the chicken for shrimp or buffalo sausage.  You can also use any other leftover meat you may have.  Instead of zucchini, you can use yellow squash, or a mixture of both, which is what I do.

This recipe calls for “spiralizing” the zucchini and/or squash, a brilliant way to get your vegetables in.  Want more information on how to spiralize and best spiralizers available?  If so, go HERE and grab our E-book on the topic.

I always double this recipe so I can freeze half and have several servings for lunches or dinners.

Creamy Marinara Sauce:


2 tablespoons coconut oil, avocado oil, or healthy* oil of choice (or grass-fed butter)

1/2 cup chopped onions

3 cloves garlic

1 tablespoon fresh chopped basil leaves

1-28 oz can diced organic tomatoes

1/4 cup coconut milk, canned

(* olive oil is healthy but the smoking point is not as desirable for cooking as it is when served at room temperature–increases risk of AGEs–download E-report at right to learn more about AGEs)


1.  Cook the chopped onion in the oil over medium heat until translucent, approximately 5 minutes.

2.  Add the garlic and cook for an additional 1 minute.

3.  Add the tomatoes with additional seasonings to taste and stir to combine.

4.  Reduce heat to low and simmer for 15 to 20 minutes.

Makes 4 servings (about 1  cups each)

Nutrient Content:

140 calories

10 grams fat

3.6 grams saturated fat

0 mg cholesterol

411 mg sodium

13 grams carbohydrate

3.7 grams fiber

2.3 grams protein

Micronutrient Distribution:

35% carbohydrate

6% protein

59% fat

* recipes from: 21-Day Sugar Detox by Diane Sanfilippo

Creamy Marinara Sauce with Zucchini and Chicken:


4  cups Creamy Marinara Sauce (see recipe above)

12 ounces chicken, breast, sliced

4 large zucchini and/or squash, raw

1 tbsp coconut oil

Purchase the Micronutrient Testing Profile


1.  Prepare the Creamy Marinara Sauce per recipe directions.

2.  Fill a large pot with 1 inch water; cover and bring to a boil over high heat.

3.  While the water comes to a boil, shred the zucchini or yellow squash into noodles using a spiralizer.  If you do not have a spiralizer yet, use a handheld julienne peeler, or a regular vegetable peeler.

4.  Place a steamer basket in the pot and add the zucchini.  Steam to desired tenderness (about 5 minutes).  Place in a colander to drain the excess liquid as they cool slightly.

5.  Saute the chicken (or shrimp, sausage or other leftover meat) in the oil until tender and add to the creamy marinara sauce.

6.  Serve the sauce/meat mixture over the noodles.


Makes 4 servings (about 1 cup each)

Nutrient Content:

364 calories

15 grams fat

7.0 grams saturated fat

0 mg cholesterol

500 mg sodium

23 grams carbohydrates

7 grams fiber

32 grams protein

Macronutrient Content:

26% carbohydrate

36% protein

37% fat

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