Garlic Chicken
Ingredients:
1 large head of garlic (about 4 oz.)
1/2 teaspoon of olive oil
4 boneless, skinless chicken breast halves (1 1/2 lbs. total)
1 teaspoon of dried thyme
1/4 teaspoon of coarsely ground pepper
1/8 teaspoon of salt
1/4 cup of shredded Fontina cheese
4 small thyme sprigs
Instructions:
Slice 1/4 inch off the top of the garlic head and rub the garlic with oil. Wrap the garlic in tinfoil and bake in a 375-degree oven until very soft when pressed (about 1 1/4 hours). Carefully remove the garlic from the tinfoil and transfer to a rack. Let it stand until cool enough to touch (usually about 10 minutes).
Meanwhile, rinse the chicken and pat it dry. Sprinkle the chicken with chopped thyme and pepper. Place skinned side up, in a lightly oiled 9-inch baking pan. Bake in a 450-degree oven until the meat in the thickest part is no longer pink (cut to test - usually takes about 12 to 15 minutes).
In the mean time, squeeze the garlic cloves from their skins into a small bowl. Add salt and mash garlic thoroughly with a fork, while incorporating salt. Spread a fourth of the garlic mixture over each chicken piece and then sprinkle the chicken with cheese. Return to the oven and continue to bake until cheese is melted and bubbly (about 3 more minutes). Press a thyme sprig into cheese on each piece of the chicken.
Makes 4 servings
Nutritional Information:
Calories 258
Total Fat 5g
Saturated Fat 2g
Cholesterol 107mg
Sodium 241mg
Carbohydrates 9g
Fiber 0.5g
Protein 43g
Iron 2mg
Curry Beef
Ingredients:
1 tablespoon of curry powder
1 pound of beef eye-of-round roast, cut into thin strips
1 leek
2 tablespoons of low-sodium soy sauce
1 tablespoon of rice vinegar
1 tablespoon of vegetable oil
1 tablespoon of minced, peeled, fresh ginger
4 garlic cloves, minced
1 1/4 cups of vertically sliced onions
1/2 teaspoon of white pepper
1/4 teaspoon of salt
4 cups of hot cooked rice
Instructions:
Combine the curry powder, soy sauce, rice vinegar and the roast strips in a medium bowl. Cover and marinate in refrigerator for 30 minutes. Remove the roots, outer leaves, and tops from the leek, leaving 1-1/2 to 2 inches of dark leaves. Rinse the leeks with cold water, and cut into 2-inch Julienne strips to yield 1-1/4 cups. Heat the oil in a large, nonstick skillet over medium-high heat. Add ginger and garlic. Sauté for 1-1/2 minutes. Then add the beef mixture and sauté for 5 minutes. Add the leek, onions, pepper, and salt and sauté for 3 minutes. Serve over the rice.
Makes 4 servings
Nutritional Information:
Calories 471
Carbohydrates 60.1g
Cholesterol 64mg
Fat 10g
Sodium 455 mg
Protein 32.5g
Iron 5.1mg
Fiber 2.6g
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