Tag Archive: garlic


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Courtesy of  Good Housekeeping

Serves 6

Ingredients
1 1/4 lb. red potatoes, cut into 1-in. chunks
2 tbsp. olive oil
lg. eggs
1/4 c. half-and-half
2 c. shredded Gruyère cheese
1/4 c. chopped fresh basil, plus more for garnish
1/4 c. chopped fresh parsley, plus more for garnish
cloves garlic, finely chopped
3 c. packed fresh spinach, sliced
med. bulbs fennel, cored and thinly sliced 
Directions
  1. Preheat oven to 450 degrees F. Toss potatoes with oil and 1/4 teaspoon each salt and pepper; arrange in single layer on rimmed baking sheet. Bake 20 to 25 minutes or until golden brown and tender. Reduce oven temperature to 375 degrees F.
  2. Meanwhile, whisk together eggs, half-and-half and 1/2 teaspoon salt; stir in Gruyère, basil, parsley and garlic. In large bowl, toss potatoes, spinach and fennel with egg mixture until well combined. Transfer to 2-quart. baking dish; cover with foil.
  3. Bake 30 to 35 minutes or until custard has set. Uncover; bake another 5 minutes. Garnish with additional basil and parsley, if desired

 

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Chopped Mexican Salad with Lime

Courtesy of American Diabetes Food Hub

Ingredients

USMetric
  • lime juice
    1/2 cup
  • olive oil
    1/4 cup
  • crushed red pepper flakes
    1 tsp
  • garlic(minced)
    3 clove
  • honey
    1 1/2 tbsp
  • romaine lettuce(chopped)
    6 cup
  • black beans(rinsed and drained)
    15 oz
  • jicama(peeled and chopped)
    1 cup
  • corn(drained)
    15 oz
  • red bell pepper(cored, seeded, and diced)
    1
  • ripe avocados(peeled and diced)
    2
  • reduced fat monterey jack cheese
    1/2 cup

Directions

  1. To make the dressing, in a small bowl whisk together lime juice, olive oil, crushed red pepper flakes, garlic, and honey. Dressing is best served at room temperature.
  2. Spread lettuce evenly across a large serving platter. Arrange beans, jicama, corn, bell pepper, and avocados side by side on top of lettuce. Garnish with cheese. Cover and refrigerate until chilled, for at least 1 hour. Drizzle with dressing before serving.

Nutrition Facts

8 Servings

  • Serving Size
    1 1/2 cups
  • Amount per serving Calories240
  • Total Fat 15g
    • Saturated Fat 3g
    • Trans Fat 0g
  • Cholesterol less than 5mg
  • Sodium 180mg
  • Total Carbohydrate 24g
    • Dietary Fiber 8g
    • Total Sugars 7g
  • Protein 7g
  • Potassium 510mg
  • Phosphorus 130mg

Choices/Exchanges: 1 Starch, 1/2 Carbohydrate, 1 Nonstarchy vegetable, 3 Fat

 

Spicy Roasted Cauliflower with Tahini

Recipe courtsey of Sauver  Featured in: Eating Israel with Michael Solomonov

SERVES 4-6

 

Ingredients

1 head cauliflower (about 2 14 lbs.), leaves intact
12 cup olive oil
2 tbsp. kosher salt
1 tsp. ground turmeric
1 tsp. sweet paprika
4 cloves garlic, thinly sliced
1 jalapeño, stemmed, halved, seeded, and thinly sliced crosswise
1 lemon, halved
12 cup tahini
Cilantro leaves, to garnish

Instructions

Heat the oven to 400°. On a cutting board, quarter the cauliflower, leaving the core and leaves intact. Transfer the quarters to a large bowl and rub with the olive oil, salt, turmeric, paprika, garlic, and jalapeño. Arrange the cauliflower on a foil-lined baking sheet and roast until tender at the core and lightly browned on the outside, about 45 minutes. Heat the broiler and broil the cauliflower until lightly charred on the top, 1 to 2 minutes.
Remove the cauliflower from the broiler and transfer to a serving dish. Squeeze the lemon halves over the cauliflower, covering them in the juice, and drizzle with the tahini. Garnish the cauliflower with cilantro and serve while hot.

 

Butternut Squash Soup

fw200611_soup2.jpg

Step 1

In a large, heavy pot, combine the broth, squash, thyme, garlic, leeks and celery and bring to a boil. Cover and simmer over low heat for 45 minutes.

Step 2

In a medium skillet, heat the vegetable oil. Add the bacon strips and cook over moderately high heat, turning once, until crisp, about 7 minutes.

Step 3

Discard the thyme sprigs from the soup. Working in batches, puree the soup in a blender. Return the soup to the pot. Add the bacon, collards, pinto beans, carrot, bell pepper and corn and bring to a boil. Simmer over moderately low heat, stirring occasionally, until the vegetables are tender, about 7 minutes. Season the soup with salt and pepper and serve.

Make Ahead

The soup can be refrigerated overnight. Reheat gently.

Notes

One Serving 264 cal, 10 gm fat, 1.4 gm sat fat, 37 gm carb, 7 gm fiber.

 

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

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

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