The
Daily
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Chicken “Pot Pie” Skillet
Low calorie vs low carbohydrate for T2D remission
Row 1,000 meters
Rest 10 minutes
Row 1,000 meters
Rest 10 minutes
Row 1,000 meters
Creamy, savory chicken and veggies in a rich herb-infused sauce, finished with a golden cheese topping.
A comparison of DiRECT and Virta shows stronger long-term results with very low-carb diets.
Practice scales and stretch during the rest periods.
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Ingredients
1½ Tbsp butter or tallow (for cooking)
1 lb cooked chicken breast or thigh, shredded or cubed
½ cup chopped celery
½ cup chopped mushrooms
¼ cup chopped onion
½ cup riced cauliflower (fresh or thawed frozen)
½ cup chicken broth (no sugar added)
¼ cup heavy cream
2 oz cream cheese
½ tsp garlic powder
½ tsp dried thyme
¼ tsp dried sage
Salt and pepper, to taste
½ cup shredded mozzarella
¼ cup shredded sharp cheddar
Optional garnish: chopped parsley
Optional: 1 tsp olive oil (cold drizzle)
Macronutrients
(per serving, yields 4 servings)
Protein: 32g
Fat: 34g
Carbs: 5g
Preparation
In a large oven-safe skillet, melt butter or tallow (1½ Tbsp) over medium heat. Add celery, mushrooms, onion, and riced cauliflower. Cook for 5–6 minutes until soft and fragrant.
Stir in chicken broth (½ cup), heavy cream (¼ cup), and cream cheese (2 oz). Stir until smooth and creamy. Add garlic powder, thyme, sage, salt, and pepper. Let simmer for 2–3 minutes.
Season both sides of the chicken breast with salt and pepper, then place it in a hot skillet with a little oil. Cook for 5–7 minutes per side, or until golden brown.
Stir in shredded or cubed chicken (1 lb) and mix to coat with sauce. Simmer for 2 more minutes, then remove from heat.
Sprinkle mozzarella (½ cup) and cheddar (¼ cup) evenly over the skillet. Place under the broiler for 2–4 minutes, until the cheese is melted and lightly golden.
Let cool for a few minutes, then garnish with parsley and a drizzle of olive oil (1 tsp) if desired. Serve warm straight from the skillet.
Using data from the DiRECT (very low-calorie, meal-replacement) and Virta (very low-carb, real-food) interventions, Zoë Harcombe compares the studies across both protocol and outcomes at one and two years. Although DiRECT was presented as the “randomized” option, both trials allowed participants to know their assigned treatment before enrolling. Virta included more complex patients—many on insulin and with a much longer duration of diabetes—yet still achieved greater reductions in HbA1c, more weight loss (absolute and percent), fewer medications, and similar or better retention at one year. At two years, both groups saw some regain, but Virta participants maintained superior improvements, leading Harcombe to conclude that low-carb should be offered to every patient considering severe calorie restriction—and that patients should be shown the comparative data before choosing an approach.
SUNDAY 251116