Tomato and Artichoke Chicken


So this is one of the best things I’ve ever made, hands down. It’s simple and unbelievably good. I was truly was surprised how how well these flavors go together,  If you are craving some Italian food and are trying to loose weight, this low carb, high protein dish is for you! In terms of taste, this dish is basically a cross of chicken parm, and chicken piccatta , so what more could you ask for? Like most of my recipes, this recipe can be suitable for someone looking to loose or gain weight. Just add or remove the appropriate side dish, if your looking to loose weigh this dish is great with some steamed zucchinis and garlic, this will keep the carbs and calories low. If gaining weight is your goal add a bowl of pasta and you have yourself one hearty meal.


Recipe: Makes 8 Servings


15oz. can diced tomatoes, drained or a 12 oz. can of crushed tomatoes (I prefer with basil)

2 Tbsp olive oil

5 cloves garlic, minced

1 tsp dried oregano

1 1/2Tbsp lemon jice

4 boneless, skinless chicken breast halves (about 2 lb. total)

14oz. can artichoke hearts

1 cup shredded mozzarella  or Cheddar (Both go well )

Parsley for Garnish

Salt and Pepper to Taste


1. Drain the diced tomatoes if you opt for the diced. If using crushed just add to a medium bowl and combine the with olive oil, lemon juice, minced garlic, oregano, salt, and some freshly cracked pepper. Stir well and set aside. Preheat your oven to 400ºF.

2. Place the chicken breasts on a cutting board and cover them with a sheet of plastic wrap. Use a mallet or rolling pin to carefully pound the chicken breasts to an even thickness. Don’t pound with too much force or the breasts may split. Start at the thickest part of the breast and work your way out toward the edges. Once pounded, slice each chicken breast into two portions and season each side with a pinch of salt and pepper.

3. Drain the can of artichoke hearts and chop them into smaller pieces to your liking . Place about a handful of the artichoke pieces in the bottom of a casserole dish and  lay the chicken pieces over top. Cover your chicken with the remaining artichoke pieces and pour the tomato mixture the chicken.

4. Bake the chicken for approximately 30 minutes. After 30 minutes sprinkle one cup of mozzarella or cheddar cheese over top. Switch oven’s setting from bake to broil and broil the dish (on the middle rack) for about 5 minutes or until the cheese is bubbly and browned. Garnish with Italian parley.


Per 4 0z

Calories: 190 kcal

Protein: 21 grams

Carbs: 5 grams

Fat: 8.6 grams

Low Calorie and Low Carb Bacon and Veggie Egg Muffins

Use a high quality source of bacon. Look for pasture raised pork. You’ll eat less but its worth it.

Most people eat eggs for breakfast. Eggs are cheap, delicious, nutritious, but not always the most convenient. Egg muffins are the egg lovers solution, to quick eggy goodness on the go. There are a 100 different flavor combinations hist just one!

Recipe: Makes 24 Egg Muffins


1 Dozen Cage Free Eggs
1 Package of bacon, diced into small pieces (preferably nitrate free, and from natural/organic pork)
1 Red Pepper, cubed
1 Green Pepper, cubed
1 Large onion sweet onion, coarsely chopped

4 Plum Tomatoes cubed
Salt and Pepper to taste

*** You’ll also need a muffin tin.


1.In a large skillet add your cubed bacon and allow it to crisp up until it is completely crispy. Remove the bacon, pat it down with a paper towel to remove excess fat and put it aside. Next, drain almost all the fat in the pan from the bacon except about 1 tablespoon. Then add the onion and peppers sauteing over medium heat until the onions become very soft, about 5- 8 minutes. Pre heat your oven to 350 Degree.

2.In a separate bowl whisk together your dozen eggs, adding salt and pepper.

3. Add the onion and pepper mixture. Lastly, add your plum tomatoes to the egg mixture.

4.Grease your muffin tin, or use non stick cooking spray to make sure the muffins come out the tin with ease. Next, carefully ladle about 1/3 a cup of the egg, bacon, and veggie mixture into the well greased muffin tin. Cook for approximately 20 minutes.


Per muffin

Calories: 110cal

Protein: 10 grams

Carbs: 4 grams

Fat: 7 grams


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How to Cook Perfect Rice Everytime

Get a Rice Cooker.

Nah, but really if you want to learn how to cook rice perfectly every time with no guess work here is a foolproof method.

For a long time this simple, universally cooked grain was the one thing I could not get right in the kitchen. My rice was always disgusting: either hard and starchy, or gelatinous and lifeless. However, this technique changed my rice game forever.

What You’ll Need:

A Pot with a lid

Some Rice

A Clean Dish Cloth (to be further used as the rice rag)


Butter/Olive Oil and Salt

How To Do it:

1. Rinse your rice. For white rice rinse 3 times, for brown rice 1 time.

2. For white rice use 1 cup of dry rice to 2 cups of water. For long grain brown use 1 cup of dry rice to 1.5 cups of water. For short grain brown rice use 1 cup of dry rice to 1.25 cups of water.

3. Add water and rice to pot. Add one teaspoon of butter/oil and a pinch of salt.

4. Bring Rice to boil, immediately turn the heat down as low as possible.

5. **The Secret Trick*** Take your clean dish rag and wrap it around the top of the pot’s lid folding all the edges inwards toward the handle. Place the lid on the rice and let cook for 15 minutes for white rice and 30 minutes for brown rice. Turn heat off and let steam for an additional 5 minutes.

The reason this method works so well is because wrapping the pot’s lid in a clothe helps eliminate excess moisture from collecting in your rice as is the case with traditional glass or metal lids.This creates mushy soggy rice because the moisture collects on the lid of the pot and falls back into the rice. The clothe simply absorbs condensation creating much more dry and fluffy rice.

Now go make some rice!

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