The
Daily
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Linda
Calabrian Chili Cream Chicken
Low-Carbohydrate Diet Improves HbA1c in Type 2 Diabetes
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
Seared chicken thighs smothered in a spicy sun-dried tomato cream sauce, paired with mushrooms and wilted spinach.
A primary care study found carbohydrate restriction improved blood sugar, weight, and metabolic health markers
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Ingredients
2 bone-in, skin-on chicken thighs (about 8 oz total)
2 Tbsp butter (for searing)
Salt & black pepper, to taste
½ tsp garlic powder
1 cup mushrooms, sliced
1 cup fresh spinach
1 Tbsp sun-dried tomatoes, finely chopped (oil-packed, drained)
1–2 tsp Calabrian chili paste (adjust to spice preference)
â…“ cup heavy cream
1 garlic clove, minced
1 Tbsp parmesan cheese (optional for thickening)
1 tsp olive oil (for finishing only)
Fresh basil or parsley for garnish (optional)
Macronutrients
(per serving, makes 2)
Protein: 28g
Fat: 42g
Carbs: 6g
Preparation
Pat chicken thighs dry and season with salt, pepper, and garlic powder. In a skillet over medium-high heat, melt butter and sear chicken skin-side down until golden and crispy (about 5–7 minutes). Flip and sear the other side for 5 minutes. Cover and reduce heat to cook through, another 8–10 minutes depending on thickness. Remove chicken and set aside.
In the same pan, add sliced mushrooms. Cook for 3–4 minutes until browned, scraping up any browned bits. Add minced garlic and chopped sun-dried tomatoes, cooking for another 1–2 minutes.
Lower heat to medium-low. Stir in heavy cream, Calabrian chili paste, and parmesan. Simmer gently for 2–3 minutes to thicken and meld flavors.
Add spinach to the sauce and stir until just wilted. Return chicken thighs to the pan and spoon sauce over to coat. Simmer another 1–2 minutes to heat through.
Drizzle with a bit of olive oil and sprinkle with fresh herbs if desired. Serve hot in a shallow bowl or over cauliflower mash.
This 2014 pilot study examined whether a low-carbohydrate diet could improve metabolic health in a general practice setting. Nineteen patients with type 2 diabetes or pre-diabetes were advised to eliminate sugar and sharply reduce foods such as bread, pasta, rice, and potatoes while eating protein, vegetables, and fats according to hunger rather than deliberately restricting calories.
Eighteen of the 19 patients completed the eight-month intervention, and all 18 lost weight. Average HbA1c fell from 51 to 40 mmol/mol, with 16 of 18 participants returning to normal blood glucose control by the end of the study. Blood pressure, waist circumference, liver enzymes, and cholesterol also improved significantly, and several patients were able to discontinue medications entirely. Many participants also reported reduced hunger and improved energy levels.
The study was small and lacked a control group, but provides real-world evidence that carbohydrate restriction—without intentional calorie restriction—can be a practical and effective tool for improving glycemic control and reversing markers of metabolic disease.
10-9-8-7-6-5-4-3-2-1
DL (225lbs)
BP (135lbs)
Sqt CL (95lbs)
@ 170lbs BW