Vegetable of the Month: Garlic
Add garlic to spice up your 5 to 9 A Day Plan!
- Flavor soups and stews.
- Roast with meats or poultry.
- Chop finely for salad dressings.
- Bake whole heads until softened; pop out soft flesh from cloves and spread
- Put minced garlic on a loaf of bread to make an authentic tasting garlic
Sesame Garlic Chicken Stir Fry
Makes 4 servings
Each serving equals one 5 A Day servings
1 lb boneless, skinless chicken breast, sliced across the grain in 1/4-inch
3 Tbsp water
1½ Tbsp cornstarch
1 pkg (16 oz) stir-fry vegetables
1½ Tbsp vegetable oil
1 medium garlic clove, peeled and minced
½ Tbsp fresh ginger, peeled and minced
8 Tbsp sesame garlic sauce
½ tsp ground white pepper
2 Tbsp sesame seeds, toasted
Place chicken in small bowl. Add water 1 Tbsp at a time, working in with
hands until water is absorbed into chicken. Sprinkle cornstarch over chicken
and work in with hands to coat all pieces.
Blanch vegetables in boiling water until crisp-tender, 2-3 min; drain and
set aside. Heat nonstick wok or large nonstick skillet on high 2 minutes. Add
vegetable oil; swirl to coat pan (oil should smoke slightly).
Add chicken, garlic, and ginger, stir fry 3 min. Add sesame garlic sauce;
stir fry 2 minutes. Add pepper and vegetables; stir fry to heat through, 30
Remove from pan, garnish with sesame seeds.
Nutritional analysis per serving: Calories 299, Protein 28g, Fat 10g,
Percent Calories From Fat 30%, Cholesterol 63mg, Carbohydrates 21g, Fiber 6g,
Italian Flat Beans With Garlic Spread
Makes 8 servings
Each serving equals one and one-half 5 A Day servings
1½ tsp sea salt
2 lbs Italian flat beans, trimmed, cut in thirds
4 Tbsp garlic spread (dairy dept)
Bring pot of water with sea salt to boil on high; add beans. Cook uncovered
3-4 minutes or until tender; drain.
Melt garlic spread in skillet on medium - low heat; add beans. Toss to heat
through, 1-2 minutes. Season with fresh ground black pepper to taste.