4HB

A delicious and 4HB-friendly one-pan dish with chicken, artichokes, and sundried tomatoes.

Chicken With Artichokes & Sundried Tomatoes

  • Difficulty: Moderate
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This is dish is sublime…savory and tart. Hard to believe it’s healthy, too. One of my favorite slow-carb recipes yet.

Ingredients

  • 1-2 tablespoons olive oil
  • 4-6 boneless skinless chicken thighs
  • 3 teaspoons minced garlic
  • 1 can (14 oz) artichoke hearts, drained and cut in half or quarters
  • 1/3 cup dry white wine
  • 1/3 cup chicken broth
  • 1/3 cup heavy cream
  • 5 to 6 sun-dried tomatoes packed in oil (or soaked if dried)
  • salt and freshly ground cracked pepper, to taste

Other Items Needed

  • oven-proof skillet
  • meat thermometer

Directions

  1. Preheat oven to 400 degrees F.
  2. Heat olive oil in oven-proof skillet, over medium-high heat. Dry, then salt and pepper the chicken. Add chicken to the hot pan, top down, and cook until golden brown, 6 to 7 minutes. Flip chicken over and cook 3 to 4 more minutes on the other side. Remove chicken to plate.
  3. Add garlic to pan and cook, stirring, until it starts to brown. Remove pan from heat. Return chicken to the pan skin-side up and distribute the artichokes around the chicken. Transfer skillet to pre-heated oven.
  4. Roast chicken and artichokes for 10 minutes or so until the chicken is cooked through, 165 degrees F when tested with an meat thermometer.
  5. Remove pan from oven, then remove the chicken to a plate. Place skillet on stove-top over medium-high heat (mind the HOT HANDLE!!!). Add the white wine, chicken broth, heavy cream, sun-dried tomatoes, and a bit of salt and pepper. Stir gently. When the liquid comes to a boil, lower heat and allow sauce to cook down until thickened, stirring occasionally.
  6. Return chicken to pan to re-heat.
  7. Serve.

Pairings

Goes great with Cottage Cheese & Spinach Bake.

Credits

Original recipe: https://www.seasonsandsuppers.ca/chicken-with-artichokes-and-sun-dried-tomatoes/

Low-carb savory spinach bake.

Cottage Cheese & Spinach Bake

This savory spinach dish is as delicious as it is healthy.

Ingredients

  • 2 cups low-fat cottage cheese
  • 1 10-ounce package frozen chopped spinach, thawed and drained
  • 2 eggs, beaten
  • 1/2 cup grated Parmesan cheese
  • cooking spray

Optional Ingredients

  • 1/8 teaspoon garlic powder (or to taste)
  • 1/8 teaspoon salt (or to taste)
  • 1/8 teaspoon ground black pepper (or to taste)

Directions

  1. Preheat oven to 350 degrees F.
  2. Mix cottage cheese, spinach, eggs, Parmesan cheese, and any optional spices together in a bowl. Pour into an 8-inch square baking dish prepared with cooking spray. Smooth into an even layer.
  3. Bake in preheated oven for 30 minutes or until the cheese is bubbling along the edges.

Credits

Original recipe: http://allrecipes.com/recipe/237567/cottage-cheese-bake/

90-Second Low-Carb Almond Bread

90-Second Almond Bread

  • Servings: 1
  • Difficulty: Easy
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This quick and easy recipe makes a single serving of 4HB-friendly almond bread. The shape makes it a fair substitute for a biscuit or an English muffin. Perfect for making an egg sandwich or eggs benedict.

Ingredients

  • 1.5 tablespoons salted butter
  • 3 tablespoons almond flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking powder
  • 1 egg

Other Items Needed

  • mug, fork, small bowl
  • microwave

Directions

  1. Put the butter in the mug and microwave it for 20-30 seconds until melted.
  2. Mix the almond flour and baking powder together in the bowl, then add to the mug and mix it into the melted butter.
  3. Whisk the egg separately in the bowl before adding it to the batter in the mug. Whisk the egg into the batter until well-blended and most big clumps have disappeared.
  4. Microwave the batter in the mug for 90 seconds and take the mug out of the microwave carefully when done. The edges of the “bread” should have already separated a bit from the sides of the mug, but if it’s still attached in some areas, take a butter knife and carefully separate the bread from the mug. Usually, just flipping it onto a plate makes it pop out just fine.

Credits

Single Pan Meal: Chicken, Butternut Squash & Brussels Sprouts

This one-pan meal is delicious, slow-carb friendly, and makes great leftovers.

Chicken, Butternut Squash & Brussels Sprouts

Ingredients

1 medium butternut squash, peeled and diced
1 pound brussels sprouts, ends removed and sliced in half
1/2 yellow onion, diced
1 lemon, thinly sliced (seeds removed)
3 cloves garlic, minced
2 tablespoon olive oil, divided
1 tablespoon balsamic vinegar + extra for serving
1 teaspoon sea salt, divided
1 teaspoon ground pepper, divided
8 boneless, skinless chicken thighs
1 tablespoon apple cider vinegar
1 teaspoon ground paprika
1 teaspoon garlic powder
1/4 teaspoon dried ginger
1/2 teaspoon dried sage

Directions

    1. Preheat oven to 450 degrees F.
  1. Combine the butternut squash, brussels sprouts, onion, lemon slices, minced garlic, 1 tablespoon. olive oil, balsamic vinegar, 1/2 teaspoon. sea salt, and 1/2 teaspoon. pepper and toss to combine.
  2. Spread the mixture in a single layer on a large baking sheet (or two if necessary), lined with parchment paper or aluminum foil coated with cooking spray.
  3. Combine the chicken thighs, remaining 1 tablespoon. olive oil, apple cider vinegar, paprika, garlic powder, remaining sea salt (1/2 teaspoon), dried ginger, dried sage, and remaining pepper (1/2 teaspoon) in a bowl and toss to coat.
  4. Arrange the chicken on top of the vegetable mixture.
  5. Bake for 30-40 minutes or until both the squash is tender and the chicken is cooked through. If the chicken is done before the squash, remove the chicken and set it aside in a covered dish to preserve warmth before continuing to bake the vegetables.
  6. Serve with additional balsamic vinegar to taste.