Tag Archive: garlic


Chicken Stroganoff

Active Time
40 Mins
Total Time
40 Mins
Yield
Serves 4 (serving size: about 1 1/2 cups)
If stroganoff could restore its Russian creators 200 years ago, this chicken version will restore you on any winter weeknight.

How to Make It

Step 1

Heat 1 tablespoon oil in a large Dutch oven over medium-high. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 6 minutes or until done, turning once. Remove from pan.

Step 2

Combine 1 tablespoon stock and flour in a small bowl. Add remaining 1 tablespoon oil to pan over medium-high. Add mushrooms; cook 8 minutes. Stir in garlic and thyme; cook 1 minute. Add wine; cook 2 minutes or until reduced by half, scraping pan to loosen browned bits. Stir in remaining 2 cups and 7 tablespoons stock; bring to a simmer. Add noodles; cook, uncovered, 8 minutes or until done. Stir in flour mixture; cook 1 minute. Remove pan from heat; stir in chicken, remaining 3/4 teaspoon salt, remaining 1/2 teaspoon pepper, and sour cream. Sprinkle with parsley.

 

Nutritional Information 

  • Calories 443
  • Fat 12.8g
  • Satfat 3.3g
  • Monofat 6.3g
  • Polyfat 1.8g
  • Protein 39g
  • Carbohydrate 39g
  • Fiber 2g
  • Cholesterol 111mg
  • Iron 3mg
  • Sodium 681mg
  • Calcium 35mg
  • Sugars 5g

Recipe courtesy of Real Simple

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Forget carb-heavy pasta! This creative twist brings you fresh Italian flavor without any of the guilt.  Enjoy oodles of noodles plus all your favorite pasta fixings —guilt-free! The secret? Subbing in spiralized veggies.   This is from Good Hosekeeping.

SERVES: 4

Ingredients

  • 3 tbsp. olive oil
  • 2 lb.  zucchini (spiralized)
  • 12 oz. ripe tomatoes
  • 8 oz. fresh mozzarella
  • ½ c. loosely packed fresh basil leaves
  • 2 tbsp. capers
  • 2 clove garlic
  • ¼ c. roasted salted almonds

Directions

  1. In 12-inch skillet, heat oil on medium until hot. Add zucchini. Cook 1 to 2 minutes or until just beginning to soften, stirring. Remove from heat; transfer to large bowl.
  2. To bowl with zucchini, add tomatoes, mozzarella, basil, garlic, and 1/2 teaspoon salt. Gently toss to combine. Serve immediately, topped with almonds.

chicken-kale-croutons

Courtesy of Real Simple

  • Serves 4
  • Hands-On Time 20 min
  • Total Time 1 hr

INGREDIENTS

  1. pounds bone-in, skin-on chicken pieces
  2. cloves garlic, finely chopped
  3. tablespoons chopped fresh rosemary leaves
  4. tablespoons olive oil
  5. teaspoon finely grated lemon zest plus 2 whole lemons, quartered
  6. kosher salt and black pepper
  7. thick slices country bread, torn into 1- to 2-inch pieces
  8. cups baby kale

DIRECTIONS

  1. Heat oven to 450° F. Toss the chicken, garlic, rosemary, oil, lemon zest, lemon quarters, ¾ teaspoon salt, and ¼ teaspoon pepper on a large rimmed baking sheet.
  2. Roast, skin-side up, until an instant-read thermometer inserted into the thickest part of the chicken (avoiding the bone) registers 165° F, 35 to 40 minutes. Transfer the chicken and lemons to a serving dish. Reserve the baking sheet.
  3. Toss the bread in the drippings on the reserved baking sheet. Toast until golden brown, 5 to 7 minutes. Add the kale and toss to combine.
  4. Serve the chicken with the kale, croutons, and lemons for squeezing.

NUTRITIONAL INFORMATION

Per Serving

  • Calories 623 calories
  • Fat 30 g
  • Sat Fat 7 g
  • Cholesterol 161 mg
  • Sodium 733 mg
  • Protein 57 g30 g
  • Sugar 4 g
  • Fiber 5 g
  • Iron 5 mg
  • Calcium175 mg

Creole Eggplant Eggs Benedict

  • Makes: 4 servings
  • Serving Size: 2 eggplant slices, one poached egg, 1/2 cup Creole sauce, and 1 tablespoon “hollandaise” topper
  • Carb Grams Per Serving: 20

Ingredients

  • 1/2 cup chopped onion (1 medium)
  • 1/2 cup chopped celery (2 stalks)
  • 1 clove garlic, minced
  • 5 teaspoons olive oil
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes, undrained
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon sugar
  • 1/2 teaspoon dried thyme, crushed
  • 1/8-1/4 teaspoon cayenne pepper
  • 1 tablespoon snipped fresh Italian (flat-leaf) parsley
  • 1/2 cup panko (Japanese-style bread crumbs)
  • 1 teaspoon dried parsley flakes
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/8-1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 1/4 cup refrigerated or frozen egg product, thawed
  • 8 1/2-inch-thick slices peeled eggplant (2-1/2 to 3 inches in diameter)
  • 4 eggs
  • 1/4 cup plain fat-free Greek yogurt
  • 2 teaspoons lime juice
  • 1 teaspoon yellow mustard
  • 1/8 teaspoon ground white pepper
  • Paprika or ground black pepper (optional)

Directions

  1. Preheat oven to 200 degrees F. For Creole sauce,* in a medium saucepan cook onion, celery, and garlic in 1 teaspoon of the olive oil until tender. Add tomatoes, Worcestershire sauce, sugar, thyme, and cayenne pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in the fresh parsley.
  2. In a shallow dish combine panko, the dried parsley, garlic powder, paprika, the 1/8 to 1/4 teaspoon black pepper, and the salt. Place egg product in another shallow dish.
  3. In a large nonstick skillet heat 2 teaspoons of the remaining olive oil. Dip each eggplant slice in the egg, then dip in the crumb mixture to lightly coat. Add half of the eggplant slices to the hot oil; cook for 12 to 14 minutes or until golden brown and tender (if eggplant browns too quickly, reduce heat slightly), turning once halfway through cooking. Transfer eggplant slices to a foil-lined baking sheet; place in oven to keep warm. Repeat with the remaining 2 teaspoons olive oil and the remaining eggplant slices.
  4. Meanwhile, in a large skillet bring 1 inch water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break an egg into a cup and slip egg into the simmering water. Repeat with the remaining eggs, allowing each egg an equal amount of space in the water. Simmer eggs, uncovered, for 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Using a slotted spoon, remove eggs from water.
  5. To make “hollandaise” topper,** in a small bowl stir together Greek yogurt, lime juice, mustard, and the white pepper.
  6. For each serving, place an eggplant slice on a plate; top with 1/4 cup of the Creole sauce, one poached egg, another eggplant slice, another 1/4 cup of the Creole sauce, and about 1 tablespoon of the “hollandaise” topper. If desired, sprinkle with paprika or black pepper.

Make Ahead Tip

  • * The sauce can be made the day ahead. Refrigerate and reheat before serving.

Make Ahead Tip

  • ** The topper can be made the day ahead and refrigerated until needed.

Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 229 cal., 12 g total fat (2 g sat. fat), 212 mg chol., 294 mg sodium, 20 g carb. (5 g fiber, 9 g sugars), 13 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Fat (d.e): 1.5; Vegetables (d.e): 2; Starch (d.e): 0.5

Sweet Pepper Hash Brown Baked Eggs

  • Makes: 8 servings
  • Serving Size: 1 egg with pepper ring and 1/2 cup hash browns
  • Carb Grams Per Serving: 18

Ingredients

  • Nonstick cooking spray
  • 1 20 – ounce package O’Brien-style refrigerated shredded hash brown potatoes (such as Simply Potatoes brand)
  • 1 tablespoon olive oil
  • 1 large green sweet pepper
  • 1/2 cup pizza sauce
  • 1/4 cup finely shredded Parmesan cheese (1 ounce)
  • 8 eggs
  • Freshly ground black pepper and/or snipped fresh basil (optional)

Directions

  1. Preheat oven to 375 degrees F. Coat a 3-quart rectangular baking dish with cooking spray. Add potatoes to prepared baking dish. Drizzle oil over potatoes; toss to combine. Spread potatoes evenly in the baking dish. Bake for 10 minutes. Stir potatoes; spread evenly in the baking dish again. Bake for 10 minutes more.
  2. Meanwhile, slice the sweet green pepper into eight 1/4- to 1/2-inch-thick rings. Remove seeds. Remove potatoes from oven. Reduce oven temperature to 350 degrees F. Arrange pepper rings in two rows on top of the potatoes. Spread 1 tablespoon of the pizza sauce within each pepper ring, then break an egg into each pepper ring. Top each egg with a rounded teaspoon of the shredded Parmesan cheese. Bake for 15 to 20 minutes more or until egg whites are set and yolks begin to thicken but are not hard.
  3. If desired, garnish with freshly ground black pepper and/or snipped fresh basil.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 179 cal., 7 g total fat (2 g sat. fat), 188 mg chol., 491 mg sodium, 18 g carb. (2 g fiber, 2 g sugars), 9 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Starch (d.e): 1; Fat (d.e): 0.5

Chile Verde

  • Makes: 6 servings
  • Serving Size: 2 tortillas and 1 cup pork mixture each
  • Carb Grams Per Serving: 32

Ingredients

  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 1/2 pounds boneless pork shoulder roast
  • Nonstick cooking spray
  • 1 tablespoon olive oil
  • 1 pound fresh tomatillos, husks removed and chopped (about 4 cups)
  • 1 cup chopped onion
  • 3 teaspoons finely shredded lime peel, divided
  • 2 tablespoons lime juice
  • 4 cloves garlic, minced
  • 3/4 cup chopped yellow or red sweet pepper
  • 12 6 – inches corn tortillas
  • 2 tablespoons snipped fresh cilantro
  • Purchased green salsa (optional)
  • Lime wedges (optional)

Directions

  1. In a small bowl, combine cumin, salt, and pepper; set aside. Trim fat from meat. Cut meat into 1-inch pieces. Sprinkle cumin mixture over meat. Coat a large skillet with cooking spray. In the hot skillet brown half of the meat over medium heat. Remove meat from skillet. Add oil to skillet. Brown remaining meat in hot oil. Drain off fat. Place meat in a 3-1/2- or 4-quart slow cooker. Add tomatillos, onion, 1 teaspoon of the lime peel, the lime juice, and garlic. Stir to combine.
  2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.
  3. If using low-heat setting, turn to high-heat setting. Add sweet pepper to cooker. Cover and cook for 15 minutes more. Fill corn tortillas with meat mixture; sprinkle with cilantro and remaining lime peel. If desired, serve with green salsa and lime wedges.

Tip

  • Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 333 cal., 11 g total fat (3 g sat. fat), 73 mg chol., 314 mg sodium, 32 g carb. (4 g fiber, 3 g sugars), 27 g pro.

Diabetic Exchanges

Fat (d.e): 0.5; Lean Meat (d.e): 3; Starch (d.e): 2; Vegetables (d.e): 1

Onion, Kale, Chickpea, and Chicken Soup RecipeSource: Cooking Light

Ingredients

1 tablespoon olive oil
1 cup prechopped onion
1/2 cup diagonally cut carrot
1/2 teaspoon crushed red pepper
3/8 teaspoon kosher salt
3 garlic cloves, crushed
2 thyme sprigs
4 cups unsalted chicken stock
1 (15-ounce) can unsalted chickpeas, rinsed and drained
2 cups chopped Lacinato kale
4 ounces shredded skinless, boneless rotisserie chicken thigh
4 ounces shredded skinless, boneless rotisserie chicken breast
1 teaspoon lower-sodium soy sauce

Preparation

1. Heat a large saucepan over medium-high heat. Add oil; swirl to coat. Add onion and next 5 ingredients (through thyme); cook 3 minutes, stirring occasionally. Add stock and chickpeas to pan; bring to a boil. Add kale and chicken to pan; reduce heat, and cook 5 minutes. Stir in soy sauce; discard thyme sprigs.

Nutritional Information

Calories 264
Fat 8.4 g
Satfat 1.6 g
Monofat 4.3 g
Polyfat 1.1 g
Protein 26 g
Carbohydrate 23 g
Fiber 5 g
Cholesterol 62 mg
Iron 2 mg
Sodium 649 mg
Calcium 118 mg
Crisp Cauliflower Fritters Recipe
Photo: Jason Wallis; Styling: Cindy Barr
Serves 4 (serving size: 2 fritters and 1 tablespoon sauce)

Ingredients

1 (10-ounce) package steam-in-bag fresh cauliflower florets
1/2 cup prechopped onion
2 tablespoons whole-wheat flour
2 teaspoons minced fresh garlic
5/8 teaspoon kosher salt, divided
1/2 teaspoon black pepper
1/4 teaspoon grated lemon rind
3/4 cup refrigerated shredded hash brown potatoes
2 ounces white cheddar cheese, shredded (about 1/2 cup)
2 large eggs, lightly beaten
2 teaspoons olive oil
1/4 cup plain 2% Greek yogurt
2 tablespoons minced green onions
2 tablespoons canola mayonnaise
2 teaspoons fresh lemon juice

Preparation

1. Prepare cauliflower according to directions. Place in a bowl; mash with a potato masher. Stir in onion, flour, garlic, 1/2 teaspoon salt, pepper, rind, potatoes, cheese, and eggs. Form into 8 patties. Heat a large nonstick skillet over medium-high heat. Add oil; swirl. Cook patties 4 minutes on each side. Combine 1/8 teaspoon salt, yogurt, and remaining ingredients; serve sauce with fritters.

Nutritional Information

Calories 212
Fat 11.9 g
Satfat 3.9 g
Monofat 3.8 g
Polyfat 1.6 g
Protein 10.9 g
Carbohydrate 16.7 g
Fiber 2.9 g
Cholesterol 109 mg
Iron 1.4 mg
Sodium 521 mg
Calcium 156 mg

 

Prep Time: 30 mins

Cook Time: 25 mins

Total Time: 55 mins

Servings: 8

Ingredients

  • 1 tablespoon oil, olive
  • 1 medium onion(s), chopped
  • 1 stalk(s) celery, sliced
  • 1 medium carrot(s), chopped
  • 1 teaspoon garlic, minced
  • 3 can(s) broth, chicken, less sodium, 14 ounces each
  • 2 cup(s) squash, butternut, cut-up, peeled, and seeded
  • 14 1/2 ounce(s) tomatoes, fire-roasted, diced, or diced tomatoes, undrained
  • 1 can(s) beans, white kidney, 15-19 ounces, rinsed and drained
  • 1 small zucchini, halved lengthwise and sliced
  • 1 cup(s) broccoli florets
  • 1 tablespoon oregano, fresh, or 2 teaspoons dried oregano, crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper, black
  • cheese, shredded Parmesan

Recipe Tip:

Slow Cooker Version: Omit olive oil. In a 3 1/2- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Add zucchini, broccoli, fresh oregano (if using), salt and pepper. Cover and cook 30 minutes more. Serve as above.

Preparation

  1. In a 4-quart Dutch oven, heat oil over medium heat. Add onion, celery, carrots, and garlic; cook for 5 minutes.
  2. Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese.

Nutritional Info (Per serving):

Calories: 92, Saturated Fat: 0g, Sodium: 641mg, Dietary Fiber: 4g, Total Fat: 2g, Carbs: 16g, Cholesterol: 0mg, Protein: 6g

Diabetic Exchanges:

Vegetable: 1, Starch: 0.5, Lean Meat: 0.5, Carb Choices: 1

Recipe Source: Diabetic Living

 

 

Prep Time: 20 mins

Cook Time: 12 mins

Total Time: 32 mins

Servings: 2

Ingredients

  • 2 tablespoons scallion(s) (green onions), finely chopped
  • 1 1/2 teaspoon ginger, fresh, grated
  • 3 clove(s) garlic, minced
  • 3 teaspoons oil, olive, divided
  • 1/8 teaspoon salt
  • 2 chicken breasts, skinless, boneless halves
  • 2 ounce(s) rice noodles, dried
  • 1/2 cup(s) carrot(s), chopped
  • 1/2 teaspoon lime peel, finely shredded
  • 1 tablespoon lime juice
  • 2 tablespoons nuts, peanuts, coarsely chopped
  • 1 1/2 tablespoon cilantro

Recipe Tip:

Broiler Directions: Place chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 12 to 15 minutes or until chicken is tender and no longer pink (170°F), turning once. Slice as directed.

Preparation

  1. For rub, in a small bowl, combine green onion, ginger, garlic, the 1 teaspoon oil, and the salt. Sprinkle evenly over chicken; rub in with your fingers.
  2. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until tender and no longer pink (170°F), turning once. Thinly slice chicken diagonally; set aside.
  3. Meanwhile, in a large saucepan, cook rice noodles and carrot in a large amount of boiling water for 3 to 4 minutes or just until noodles are tender; drain. Rinse with cold water; drain again. Use kitchen scissors to snip noodles into short lengths. In a medium bowl, stir together lime peel, lime juice, and the 2 teaspoons oil. Add noodle mixture and cilantro; toss gently to coat.
  4. Divide noodle mixture between two individual bowls; arrange chicken slices on noodle mixture. Sprinkle with peanuts. Serve immediately.

Nutritional Info (Per serving):

Calories: 396, Saturated Fat: 2g, Sodium: 369mg, Dietary Fiber: 3g, Total Fat: 13g, Carbs: 32g, Cholesterol: 82mg, Protein: 37g

Diabetic Exchanges:

Vegetable: 0.5, Starch: 2, Lean Meat: 4.5, Fat: 1.5, Carb Choices: 2

Recipe Source: Diabetic Living

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