Chicken Chili: A 4HB Recipe

Several months ago I read a book called The Four Hour Body, by Tim Ferris.  Similar to Atkins, the 4HB diet cuts all carbs out of our diet for 6 days a week.  The secret to 4HB is that on the 7th day, within reason, you can eat anything you want.  If you’re curious read the book.  There are a number of recipes in this blog that I developed to make 4HB style eating easier.  This is one of my staples.  Please note that none of these recipes are approved by 4HB or Ferris.  They are just recipes that I have created that match the ingredients most commonly used in the diet.  (and to make eating this way more interesting).


  • Thin sliced chicken breasts.
  • Package ground chicken.  (not turkey as it will change the flavor of the chili).
  • One large onion, diced.
  • One green bell pepper, diced.
  • One large Pasilla pepper, diced. (can be substituted with an additional green bell pepper)
  • One large Anaheim Chile, diced. (can be substituted with a small can of MILD diced fire roasted green chili peppers – such as Ortega)
  • Four Tomatillos (if available), diced
  • Two TBs minced garlic
  • One TBs Ground Cumin
  • One TBs dried oregano
  • One TBs Chili Powder
  • One can diced tomatoes
  • One can white beans (cannellini or regular white beans)
  • 3/4 Cup Chicken Stock (see photo here.  If you can find this brand, buy it).
  • One bunch fresh cilantro
  • Avocados (for Garnish)
  • Tabasco Green Pepper Sauce (for Garnish)


Cut the entire package of thin sliced chicken breasts into 1” cubes.  Brown in a large skillet over high heat in a few TBs of Olive Oil with some salt and pepper. When the chicken is well browned pour it out and immediately toss the onions and peppers into the pan.  Reduce the heat to medium and stir well to sweat and incorporate the burned bits from the chicken.  If necessary deglaze the pan with a little of the chicken stock.  When the onions and peppers and are tender toss in the garlic and stir until fragrant and add the ground chicken along with a little more of the olive oil.  As the chicken starts to cook mash it into the vegetables with the back of your spoon (or potato masher) to break it apart.  Add more olive oil if necessary.  Then add the cumin and oregano along with another healthy pinch of salt and pepper.  When the spices are fragrant (a few seconds really) and well incorporated add the tomatoes, beans and the rest of the chicken stock.  Stir frequently until the mix boils and then reduce heat to simmer, cover and let the chili come together.  If there is too much liquid in the chili leave the lid off for a few minutes.  (not too long as the beans will absorb some of the liquid).  Just before serving mince the cilantro and stir into the chili leaving a little for garnish.


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