Vegetable of the Month: Garlic
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.
Nutritional analysis per serving: Calories 51, Protein 2g, Fat 1g, Percent
Calories From Fat 19%, Cholesterol 0mg, Carbohydrates 10g, Fiber 4g, Sodium
Roasted Squash With Potatoes & Garlic
Makes 8 servings
Each serving equals one and one-half Five A Day servings
1 unpeeled acorn squash (about 1 to 1½ lbs), washed, halved, seeded and cut
into 12 equal pieces
4-5 medium (about 2 lbs) butter potatoes, unpeeled, washed and quartered,
4 cloves garlic, peeled and crushed
3 Tbsp olive oil
1 large sprig rosemary
Preheat oven to 425ºF. Combine squash, potatoes and garlic in 9 x 13-inch
shallow baking pan. Drizzle with oil. Salt and pepper to taste. Top with
rosemary sprig. Bake 45-50 minutes, turning once after vegetables are browned
on one side.
Option: Squash may be peeled if desired.
Nutritional analysis per serving: Calories 176, Protein 3g, Fat 5g, Percent
Calories From Fat 27%, Cholesterol 0mg, Carbohydrates 30g, Fiber 3g, Sodium
Vegetarian Stir Fry With Edamame
Makes 4 Servings
Each serving equals two and one-half 5 A Day servings
½ white onion (5 oz), diced small
1 lb eggplant, peeled and diced into ¾-inch cubes
1 red bell pepper (½ lb), seeded and medium diced
2 Tbsp vegetable oil
1 small clove garlic, peeled and chopped
½ tsp fresh ginger, peeled and chopped
1 pkg (14½ oz) extra firm tofu, diced medium
½ cup sesame garlic sauce
½ pkg (5 oz) edamame (soybeans), pods removed
2 Tbsp chopped cilantro
3 Tbsp (about 2) scallions, washed and cut on bias
Blanch onion, eggplant, and red pepper in boiling water, until crisp tender
about 2-3 minutes, drain and set aside. Heat nonstick wok or large nonstick
skillet on high, about 2 minutes. Add vegetable oil; swirl to coat pan (oil
should smoke lightly).
Add garlic, ginger, and tofu (tofu breaks up slightly); stir fry 1 minute.
Add in vegetables and stir fry 2 minutes. Add garlic sauce; stir fry 3 minutes.
Add edamame; stir fry 2 minutes.