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.


  • 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


  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.


Goes great with Cottage Cheese & Spinach Bake.


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

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


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


    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.

Comfort food at its best.

Hamburger Stroganoff

This is an easy family favorite and makes great leftovers.


  • 1/4 cup (4 tablespoons) butter or margarine
  • 1/2 cup minced onion
  • 1 teaspoon (approx. 2 cloves) minced garlic
  • 1 pound lean ground beef
  • 1 pound mushrooms, sliced
  • 2 tablespoons all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1/4 teaspoon paprika
  • 1 can cream of mushroom or cream of chicken soup
  • 1 cup sour cream
  • chopped chives for garnish (optional)
  • wide egg noodles, cooked according to package directions


  1. In large skillet over medium-high heat, in hot butter or margarine, cook onion and garlic until golden, about 3 minutes. Stir in ground beef, mushrooms, flour, salt, pepper and paprika; cook, stirring often, until meat is browned.
  2. Stir in undiluted soup; heat to boiling. Reduce heat to low and simmer 10 minutes to blend flavors. Stir in sour cream and heat (do not boil); sprinkle with chives.
  3. Serve over egg noodles (if you run out of noodles, we’ve found that mashed potatoes, rice, and toast all make good substitutes for leftover stroganoff).

Smothered Pork Chops

Smothered Pork Chops


  • 4 thick cut pork chops
  • 1 stick butter
  • 2 teaspoons minced garlic
  • 8 oz mushrooms, cleaned and sliced
  • 2 tablespoons oregano
  • 2 tablespoons thyme
  • 1 teaspoon salt
  • cracked pepper, to taste
  • 1/4 to 1/2 cup flour
  • 1/2 cup milk

Other Item(s) Needed: Large oven-safe skillet.

  1. Preheat oven to 350 degrees.
  2. Spray a skillet with cooking spray. Over medium high heat combine butter, garlic, mushrooms, oregano, thyme, salt, and pepper.
  3. Once the butter has melted, add the pork chops and cook on each side for a few minutes until lightly browned.
  4. Place the entire skillet in the preheated oven and bake for 35 minutes or until centers are no longer pink.
  5. Remove skillet from oven. Remove the pork chops and set them aside to rest.
  6. After removing the pork chops, whisk flour and milk in the pan with the remaining liquids. Whisk until all lumps are removed. Simmer over low heat for 3-4 minutes.
  7. Serve over the top of the pork chops.

Original recipe from: A Mom’s Take – Easy Dinner Recipes: Baked Pork Chops.

Creamy Pesto Shrimp Risotto

This scrumptious recipe takes time to prepare but it’s totally worth it.

Note that one of the ingredients, creamy cauliflower sauce, is a stand-alone recipe that has many uses on its own. It’s much like Alfredo sauce, but healthier. If you’re looking for shortcuts, store-bought Alfredo sauce would probably make a reasonable (though less healthy and perhaps a little less delicious) substitute.

Finally, while I always prefer my own recipe for basil pesto, if fresh basil isn’t available or you’re just looking for a shortcut, store-bought works well, too.

Creamy Pesto Shrimp Risotto


1 tablespoon olive oil
1/2 cup diced onion
1.5 cups Arborio rice, rinsed
 teaspoon salt
5 cups water
1 cup creamy cauliflower sauce
1/4 cup basil pesto
1.5 lb shrimp, peeled, deveined, and drained of excess liquid


Saute the olive oil, onion, and garlic over medium high heat in a large skillet 2-5 minutes. Add the rinsed Arborio rice and saute for another minute. Add salt.

Add 1 cup of water and stir until absorbed. Reduce heat to medium and continue adding the rest of the water 1 cup at a time, stirring frequently, until all the liquid in the skillet is absorbed. The rice should be soft and fluffy.

Add the creamy cauliflower sauce and the pesto. Stir to combine. Place the shrimp on top of the risotto and cover with a tight-fitting lid. Keep over medium heat until the shrimp are pink, about 5-10 minutes. The edges of the rice may get slightly browned, which can be appealing, but if the heat is to high, the edges will burn.

Add cheese and stir slightly to blend and melt.


Original recipe from The Creamy Cauliflower Sauce eCookbook.

Fettuccine Caulifredo

This recipe uses pureed cauliflower as the base for a delicious, creamy sauce that’s a healthier alternative to Alfredo sauce. ~K

Fettuccine Caulifredo


1 large cauliflower head
2 14.5-oz cans chicken broth
1 tablespoon + 1 teaspoon minced garlic
1 tablespoon butter
1 teaspoon salt
1/16 teaspoon ground nutmeg (try 1/8 teaspoon next time)
1/16 teaspoon black pepper (try 1/8 teaspoon next time)
1 lb. uncooked fettuccine noodles
1 tablespoon olive oil
¼ cup heavy cream
¼ cup grated Parmesan Reggiano (optional)

OTHER ITEM(S) NEEDED: Food processor


Chop the cauliflower, add the chicken broth, and bring to a over medium high heat. Reduce heat and simmer until cauliflower is soft, about 15 minutes (as a general rule, the longer you cook the cauliflower, the smoother the sauce will be). Meanwhile, melt the butter in a large skillet over medium heat. Add the minced garlic and saute for 4-5 minutes or until soft and fragrant. Add the salt, nutmeg, and black pepper.

As the garlic and cauliflower are cooking, bring a large pot of water to boil and cook the fettuccine according to package instructions.

Transfer cauliflower to the food processor with about 1 + 1/3 cups of the broth (you may need to do this in batches if the depending on the size of your food processor’s cup. Add the sauteed garlic mixture and olive oil and puree until very smooth, about 5 minutes. Add more broth or water if the mixture is too thick to move through the blender. You want it to turn through the blender easily. When puree is very smooth, transfer back to the butter/garlic skillet.

Add the cream and cook over low heat. Add additional broth or water as necessary until the sauce is the desired thickness. Keep warm until ready to serve. Combine noodles and sauce in a large pot or skillet and serve immediately.

Goes well with a savory meat such as meatballs.


Adapted from pinch of yum’s Healthy Fettuccine Alfredo.

Bacon Broccoli Mac & Cheese

Came up with this tonight for dinner and it is DAMN DELICIOUS! Even my older son, the vegetable-hater, ate some. Voluntarily!! ~K

Bacon Broccoli Mac & Cheese


2 7.25-oz boxes Kraft Macaroni & Cheese (I prefer whole wheat but that wasn’t an option this time)
6 tablespoons butter
2 tablespoons bacon fat
1/3 cup real bacon bits
2 broccoli crowns, cut into florets and steamed until tender (I saved the water for cooking the pasta)
3/4 cup milk


Set aside the cheese sauce powder from the boxes of macaroni and cheese. Cook the pasta in a large pot according to the instructions (adding more water to the broccoli water first if necessary). Strain the water out before returning the pasta to the pot.

Add the butter, bacon fact, and bacon bits to the pasta and mix together with a wooden spoon until the butter is melted. Add the broccoli and cheese sauce powder, then continue mixing until the powder is distributed evenly throughout the mixture. Add the milk and continue stirring until the sauce is smooth.

Serve immediately.