Lemon Garlic Butter Chicken Thighs with Asparagus

Mmmm! Found this delightful recipe on a friend’s timeline and had to share! Enjoy for Sunday dinner!

Lemon Garlic Butter Chicken Thighs with Asparagus is a super easy ‘throw-together’ recipe. Made with only a handful of uncomplicated ingredients!

6 bone in, skin on or off chicken thighs
Pinch of salt to season
Cracked black pepper
2 teaspoons dried Thyme (or your herbs of choice)
1 tablespoon olive oil
2 tablespoons unsalted butter
6 cloves garlic, crushed (or 1 1/2 tablespoons minced garlic)
Juice of 1 lemon (about 1/3 cup fresh squeezed lemon juice)
1 lemon, thinly sliced
5 fresh thyme sprigs
2-3 bunches of asparagus (about 24 spears), woody ends removed

Preheat your oven to 200°C | 400° F. Season chicken thighs with salt, pepper and dried thyme.
Heat a large (34 cm or 13-14 inch) cast iron skillet (or heavy based oven-proof pan), over medium-high heat. When the skillet (or pan) is hot, add the oil. Sear the thighs, skin-side down, until skin is golden and crisp (about 4-5 minutes). Flip chicken and sear on the other side for a further 5 minutes.
Melt the butter in the pan. Add the garlic until fragrant (about 30 seconds). Pour in the lemon juice, and sprinkle over fresh thyme leaves from 2 sprigs. Place another 2 sprigs around the chicken.

Transfer skillet (or pan), to the oven and cook for 25-30 minutes, or until completely cooked through. Add the asparagus spears to the pan during the last 12 minutes of cook time.
Garnish with lemon slices and leaves from the remaining sprig of thyme. Serve immediately.

Recipe Notes
*If you don’t have a cast iron pan, don’t worry! Cook the chicken in a shallow casserole dish, dutch oven or oven safe pan. If you don’t own a heavy-based or oven safe pan, then cook in a normal pan, searing in batches if you need too depending on the size of your chicken thighs and the size of your pan. Then transfer chicken to a baking dish and continue cooking, following the recipe from there, until done. If you don’t want to sear your chicken first, simply place the seasoned thighs into a baking dish, add in all of the ingredients (lemon juice, fresh thyme leaves, garlic, etc), and bake for 40-45 minutes, or until cooked through. Add the asparagus on the last 12-15 minutes of cooking time. Then, broil for a further 5-10 minutes for a crispier skinned chicken.

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Katharine | KJensifyme Healthy Newsletter


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*I may earn compensation for my review, promotion or mention of any BioTrust Nutrition Products discussed on this website.

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To your great success!

Katharine Jensen

Copyright © 2019 | Katharine | KJensifyme Healthy | , All rights reserved. Health-Fitness and Nutrition Our mailing address To ensure you keep seeing KJensifyme Healthy | Katharine, be sure to hit the Follow Button…  And sign up here… to subscribe my KJensifyme Healthy | Health and Wellness Newsletters!
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Crockpot Philly Cheese Steak Casserole

Perfect for low carb diets, this is a double bonus, as it cooks in the crock pot all day so you can come home to a great meal.

2 lbs chip steak or 2 lbs cube steaks, cut into strips
1 green pepper, cut into strips
1 red pepper, cut into strips
1 onion, thinly sliced
1/2 lb mushroom, sliced more to taste
1 tablespoon olive oil
3/4 teaspoon kosher salt
3/4-1 teaspoon fresh ground pepper
1/4 lb pepperoni, thinly sliced
8 ounces provolone cheese, thinly sliced
1 saute mushrooms in olive oil until softened and light brown, about 5 minutes.
2 add to crockpot along with the rest of the ingredients, except the provolone.
3 cook on low for 6 hours.
4 stir well, add to 6 bowls.
5 cover with provolone and add some cooking juices to each bowl to melt the cheese.

Are you a Paleo Fan?  You need to check out Pete’s latest Paleo Eats Cookbook!

Join Me For more Low Carb Cooking

Healthier eating habits | eating healthier | low carb meals made easier | loving crock pot cooking
Copyright © 2018 KJensifyme Healthy | Katharine, All rights reserved.
Health-Fitness and Nutrition
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Author: The Foodie Physician Recipe type: Side Dish

Serves: 16

A fun take on a classic kid favorite, these tater tots are packed with nutritious zucchini instead of potatoes.  Whether for after school, midday snack or asomething a side dish to a meal, your kids will love this healthy alternative!  Enjoy!


1 heaping cup grated zucchini

¼ cup finely chopped shallot or yellow onion

¼ cup shredded mozzarella cheese

1 tablespoon grated Parmesan cheese

¼ cup whole wheat panko or other unseasoned dried breadcrumbs

1 large egg

1 teaspoon dried Italian seasoning

¼ teaspoon garlic powder

¼ teaspoon kosher salt

Olive oil

Marinara sauce for serving


Preheat oven to 400°F.

Place the grated zucchini in cheesecloth or a kitchen towel and wring all of the excess water out (it will be a lot!).

Place the zucchini in a bowl along with all of the other ingredients except the olive oil.

Mix until combined. If the mixture seems too wet, add a little more breadcrumbs.

Line a baking sheet with parchment paper.

Take a tablespoon of the mixture and form it into an oval shape. Repeat with the remaining mixture.

Arrange the tots on a single layer on the baking sheet and spray or brush the tops lightly with olive oil.

Bake until puffed up and cooked through, about 20 minutes.

Flip halfway through cooking.

Serve with marinara sauce or other dipping sauce.


Serving size: One tot Calories: 20 Fat: 0.8g Saturated fat: 0.4g Carbohydrates: 2g Sodium: 60mg Fiber: 0.3g Protein: 1.4g


For those who love meat and potatoes, but are watching what they eat, here is a low carb meal the whole family will enjoy!
Hamburger Gravy and Mashed Potatoes1 pound ground beef
1 stalk celery, finely chopped
2 tablespoon onion, chopped
3 ounces mushrooms, minced, about 8 small
1/2 cup chicken broth
3/4 cup heavy cream
Salt and pepper, to taste
1 1/2 bags frozen cauliflower, 24 ounces
1/2-1 teaspoon xanthan gum, optional*
Brown the hamburger, celery and onion in a large skillet; drain the fat. Add the minced mushrooms, salt and pepper. Cook until the mushrooms are tender. Add the broth and cream; bring to a boil. Simmer until the liquid has reduced by half and thickens. Season to taste. Meanwhile, cook the cauliflower until very tender, about 8 minutes; drain well. Mash and add some butter; season to taste. Serve the meat sauce over the cauliflower or just mix it all together.
Makes 5 servings
* You can thicken the gravy with xanthan gum rather than reduce it until thick. The end result will be nice and saucy. After stirring in the broth and cream, bring it to a boil, then sprinkle lightly with some of the xanthan gum, about 1/2 teaspoon at a time, and quickly stir in. Repeat until all of xanthan is mixed in. Let simmer a few minutes to thicken. Season and continue with the recipe as directed above.
Per Serving: 321 Calories; 24g Fat; 19g Protein; 9g Carbohydrate; 4g Dietary Fiber; 5g Net Carbs


Low Carb Jicama Fries!

Jicama Fries

Prep time: 15 minutes | Cook Time: 45-60 minutes | Serves: 2


1 large jicama, sliced into fries

1 tablespoon avocado oil

Smoked paprika, to taste

Salt and freshly ground pepper, to taste

Garlic powder, to taste

Optional for serving: Salad or assorted vegetables of choice.


1.) Preheat the oven to 400°F and line 1-2 baking sheets with parchment paper. Place the sliced jicama in a small saucepan and cover with water. Bring to a boil and cook for 6-8 minutes, until the jicama is not as crunchy. Drain well.

2.) Toss the fries with the avocado oil and seasonings. Lay out on the baking sheets in a single layer and bake for 30-40 minutes, or until crispy and golden brown. The pans may been to be rotated every so often to prevent burning.

Almond-Crusted Chicken Tenders

Courtesy by: Isabel De Los Rios via When selecting my recipes, sometimes…..


Almond-Crusted Chicken Tenders

 Courtesy by: Isabel De Los Rios via
When selecting my recipes, sometimes i rely on the nutrition experts!  Isabel is no exception!  I enjoy the recipes posted by them!  Hope you do too!  Please enjoy this recipe: Almond-Crusted Chicken Tenders!

Prep Time: 15 Minutes
Cook Time: 30 Minutes
Servings: 2 Chicken tenders the whole family will love!


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