Garlic Buttered Baby Carrots 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

2 cloves garlic, crushed

1 oz unsalted butter

1 lb baby carrots, trimmed

1 tsp lemon rind, finely grated

1-1/3 tbsp fresh herbs, finely chopped

1/2 tsp sugar

Cooking Directions:

Place carrots in a steamer basket over boiling water. Cover pan and steam 10 minutes, or until just tender. Do not overcook. Meanwhile, melt butter in a heavy nonstick pan over medium high heat. Add next 3 ingredients and cook 1 minute. Add carrots and stir until well coated and heated through. Sprinkle with fresh herbs to taste. Serve hot. 

Nutrition Facts

Calories 100

% Calories From Fat 56.7%

Total Fat 6.3g

Saturated Fats 3.9g

Mono-unsaturated Fats 1.6g

Poly-unsaturated Fats 0.3g

Cholesterol 16mg

Sodium 74mg

Total Carbohydrates 11g

Dietary Fiber 3.8g

Sugar 4.9g

Protein 1.1g

GARLIC CAULIFLOWER

Ingredients:

* 1 small head of cauliflower
* 1 tablespoons virgin olive oil
* 2 large cloves garlic-minced
* 1 tablespoon toasted sesame seeds
* Dash paprika (optional)
* Pepper to taste (optional)

Directions:

1. In a large kettle, bring 2 quarts of water to a boil.
2. Trim cauliflower and break into flowerets.
3. Drop into boiling water and cook about 2 minutes.
4. Drain in a colander.
5. In a large, non-stick skillet, heat oil and toast garlic.
6. Add cauliflower and sesame seeds and saute for 1 minute.
7. Dust with paprika and pepper before serving (optional).

Makes 4 Servings

Nutritional Info:

Calories: 76
Protein: 3 g
Fat: 5 g
Carbohydrates: 6 g
Exchanges: 1 Vegetable, 1 Fat

Garlic-Clove Chicken

Prep Time: 20 mins

Cook Time: 45 mins

Total Time: 1 h 5 mins

Ingredients

• cooking spray
• 2 pounds chicken, pieces (breast halves, thighs, and drumsticks)
• 25 clove(s) garlic
• 1/4 cup(s) wine, dry white
• salt
• pepper, cayenne

Preparation

1. Lightly coat a large skillet with nonstick cooking spray. Heat skillet over medium heat. Add chicken and cook for 10 minutes, turning to brown evenly. Place chicken in a 2-quart square baking dish. Add unpeeled garlic cloves. Pour wine over chicken. Lightly sprinkle chicken with salt and cayenne pepper.

2. Bake, covered, in a 325° oven for 45 to 50 minutes or until chicken is no longer pink (170°F for breasts; 180°F for thighs and drumsticks).

 

Nutritional Info (Per serving):

Calories: 194, 

Saturated Fat: 1g, 

Sodium: 232mg, 

Dietary Fiber: 0g, 

Total Fat: 3g, 

Carbs: 6g, 

Sugars: 0g, 

Cholesterol: 96mg, 

Protein: 31g

Exchanges: 

Other Carb: 0.5, 

Lean Meat: 4.5, 

Fat: 0.5

Carb Choices: 0.5

GINGER -GARLIC SAUCE

Ginger-Garlic Sauce

 
I love this sauce! It can be used as a sauce for grilled meats, a dressing for salads or steamed vegetables, or as a marinade for tofu or other lean proteins. You will always find it in my refrigerator.


INGREDIENTS
2 tablespoons low-sodium soy sauce
1/4 cup rice wine vinegar
1 tablespoon tahini
2 garlic cloves, minced
1 tablespoons fresh ginger, chopped
1 lemon, zested and juiced
1/2 teaspoon red pepper flakes
2 teaspoons toasted sesame oil
1/4 cup olive oil

DIRECTIONS
Place all ingredients except olive oil into a mixing bowl. Slowly whisk in olive oil to emulsify.
Makes 3/4 cup, 1 tablespoon per serving

Nutritional Info

Amount Per Serving:

Calories: 54.9

Total Fat:	5.6g
Total Carbs:	1.2g
Dietary Fiber:	0.2mg
Protein:	0.4g

INDIAN BEEF PATTIES W/ CUCUMBER AUCE

Indian Beef Patties with Cucumber Yogurt Sauce

The cool low-fat cucumber sauce is a a delicious way to tame these fiery mint- and cumin-spiked ground meat patties without derailing your daily meal plan.

CARB GRAMS PER SERVING: 8

1/2 cup plain low-fat yogurt
1/3 cup chopped, seeded cucumber
1/4 cup finely chopped onion
2 tablespoons finely chopped, seeded fresh jalapeño chile pepper*
1 tablespoon snipped fresh mint or 1 teaspoon dried mint, crushed
1/2 teaspoon ground cumin
1/2 teaspoon bottled minced garlic (1 clove) or 1/8 teaspoon garlic powder
1/4 teaspoon salt
8 ounces lean ground beef
Indian flat bread (optional)

1. For sauce, in a small bowl, stir together yogurt and cucumber.
Cover and chill until ready to serve.

2. In a medium bowl, combine onion, jalapeño pepper, mint, cumin, garlic or garlic powder, and salt. Add ground meat; mix well. Form meat mixture into two 3/4-inch-thick patties.

3. Place patties on the rack of an uncovered grill directly over medium coals. Grill for 14 to 18 minutes or until patties are done (160 degrees F),** turning once. If desired, serve the patties on flat bread. Spoon sauce over patties. Makes 2 servings.

*Note:Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

**Note:The internal color of a burger is not a reliable doneness indicator. A beef or pork patty cooked to 160 degrees F is safe, regardless of color. To measure the doneness of a patty, insert an instant-read thermometer through the side of the patty to a depth of 2 to 3 inches.

Nutrition Facts Per Serving:

• Calories241
• Total Fat (g)12
• Saturated Fat (g)5
• Cholesterol (mg)75
• Sodium (mg)377
• Carbohydrate (g)8
• Fiber (g)1
• Protein (g)24
• Vitamin A (DV%)0
• Vitamin C (DV%)0
• Calcium (DV%)0
• Iron (DV%)0

Diabetic Exchanges

• Milk (d.e.).5
• Vegetables (d.e.).5
• Medium-fat Meat (d.e.)2.5

HONEY-GARLIC PORK CHOPS

Ingredients

1/4 cup lemon juice
1/4 cup honey
1/4 cup soy sauce
1/4 cup dry white wine
2 T. miced garlic
6 boneless pork loin chops, well trimmed (4 oz. each)
1 T. vegetable oil

Cooking Instructions

In a 9" x 13" baking dish, combine the lemon juice, honey, soy sauce, wine, and garlic; mix well. Add pork chops then cover and refrigerate 4 hours or overnight, turning the pork chops occasionally.
In a large skillet, heat the oil over medium-high heat.
Add the chops; saute for 2 to 3 minutes per side. Pour the marinade over the chops and bring to a boil. Reduce heat to low and simmer for 2 to 3 minutes, or to desired doneness. Serve topped with sauce.

Servings Per Recipe: 6

• calories 231
• calories from fat 85
• total fat 9g
• saturated fat 2.7g
• cholesterol 59mg
• sodium 420mg
• total carbohydrate 14g
• dietary fiber 0g
• sugars 13g
• protein 22g

SWORDFISH W/ GINGER & GARLIC

Swordfish with Ginger and Garlic

Preparation time: 10 min	Servings: 6
Cooking time: 25 min

Ingredients:

1 ginger, pieces, about 1 in., grated extra fine

4 cloves garlic, crushed

3 leeks, cut into .5 in. rounds

6 swordfish steaks, about 6 oz each, .5 in. thick

3 tbsp fresh basil

1 tbsp olive oil

1/2 cup unsalted butter

Cooking Directions:

Heat butter in a heavy nonstick skillet over medium-low heat. Stir in leeks, garlic and ginger. Cook about 15 minutes, until leeks are tender. Season with salt and pepper to taste. Cover and keep warm. Coat rack with olive oil. Sprinkle steaks with salt and pepper to taste. Arrange on grill rack and cook about 3-5 minutes per side. Transfer steaks to a platter. Spoon vegetable mixture over steaks and garnish with basil.

Nutrition Facts

Calories 350

% Calories From Fat 59.1%

Total Fat 23g

Saturated Fats 12g

Mono-unsaturated Fats 7.7g

Poly-unsaturated Fats 2.1g

Cholesterol 94mg

Sodium 130mg

Total Carbohydrates 7.1g

Dietary Fiber 0.9g

Sugar 1.8g

Protein 28g

BRAISED CHCIKEN W/40 CLOVES OF GARLIC

Braised Chicken with 40 Cloves of Garlic

Don’t let all the garlic in this recipe scare you. Braising the chicken and garlic together yields tender, juicy chicken and mellow, soft garlic cloves. Spreadable and quite sweet, the garlic is great squeezed out of its skin onto baguette slices for mopping up the aromatic sauce.  

Serves 4

3-1/2- to 4-lb. chicken
Kosher salt and freshly ground black pepper
One-half lemon
1/4 tsp. sweet Hungarian paprika
2 Tbs. extra-virgin olive oil
40 cloves unpeeled garlic, separated and any loose papery skins removed (about 2 large heads)
1/2 cup dry white wine
2 sprigs fresh thyme
2 sprigs fresh rosemary
2 sprigs fresh flat-leaf parsley
1 cup lower-salt chicken broth
Toasted baguette slices for serving

---

Position a rack in the lower third of the oven and heat the oven to 400°F.
Trim any excess fat from the cavity of the chicken. Pat the chicken very dry and season inside and out with 2 tsp. salt and 1 tsp. pepper. Squeeze the juice from the lemon half and set the juice aside. Put the juiced lemon half in the chicken’s cavity. Cross the chicken legs and tie them together; tuck the wings under the chicken. Using a small sieve, dust the breasts and legs with the paprika.
Heat the oil in a 3- to 4-quart Dutch oven (large enough to fit the chicken snugly) over medium-high heat. Add the chicken, breast side down, and cook until the skin is browned, about 2 minutes. Turn and cook the back and sides until browned, 2 to 3 minutes per side. Transfer the chicken to a plate and pour off and discard the oil left in the pot.
Return the pot to medium-high heat. Add the garlic and wine to the pot, stirring to deglaze the browned bits from the bottom. Return the chicken to the pot, setting it breast side up on top of the garlic. Add the herbs to the pot, pour the broth over the chicken, and bring to a boil. Cover and transfer the pot to the oven. Cook, basting the chicken every 20 minutes, until an instant-read thermometer inserted in the thigh registers 160°F, 45 minutes to 1 hour.
Uncover and continue to cook the chicken until the thermometer registers 165° to 170°F in the thigh and the juices from the thigh run clear when the thermometer is removed, about 10 minutes more. Transfer the chicken to a cutting board and the garlic cloves to a serving platter; cover both loosely with foil to keep warm.
Strain the braising liquid from the pot into a small saucepan; discard the herbs. Tilt the pan so the juices collect in one corner and spoon off and discard as much of the fat as possible. Bring to a boil over medium-high heat. Simmer until reduced to 3/4 cup, about 5 minutes. Season to taste with salt, pepper, and some of the reserved lemon juice.
Carve the chicken and transfer the pieces to the serving platter with the garlic. Serve with the sauce and the baguette slices.

Serving Suggestions

Serve with Sautéed Spinach with Shallots.

nutrition information (per serving):
Size : without baguette; Calories (kcal): 590; Fat (g): 33; Fat Calories (kcal): 300; Saturated Fat (g): 8; Protein (g): 55; Monounsaturated Fat (g): 15; Carbohydrates (g): 12; Polyunsaturated Fat (g): 6; Sodium (mg): 740; Cholesterol (mg): 165; Fiber (g): 1;