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Add zest to your life with garlic

Sunday, April 1, 2018

By: Jeff Ash


April is National Garlic Month, peaking with National Garlic Day on Thursday, April 19.

 

Garlic has long been thought to have health benefits. It may help the heart, but researchers say more studies are needed. As for any other potential health benefit from garlic, researchers are skeptical.

 

That said, garlic is a key ingredient in the Mediterranean diet, long considered one of the world’s healthiest ways to eat. That diet lowers cholesterol, helps with weight loss, improves rheumatoid arthritis and helps reduce the risk of heart attack, stroke, diabetes, Alzheimer’s disease and some types of cancer.

 

The Mediterranean diet consists of:

 

  • Fish and poultry, which are lean sources of protein
  • Fruits and vegetables, which are plant-based foods
  • Olive oil and canola oil, which are healthy fats
  • Herbs and spices for flavoring instead of salt
  • Whole grains, legumes and nuts

Here are two great ways to use garlic.

 

One Pan Honey Garlic Chicken

 

Ingredients

4 tablespoons olive oil

3 tablespoons honey

3 cloves garlic

1 tablespoon soy sauce, low sodium

1/8 teaspoon salt

1/8 teaspoon black pepper, ground

1 pound chicken breasts

4 medium red potatoes

2 cups green beans

 

Directions

Heat oven to 400 F. Lightly oil a baking sheet, or cover with aluminum foil.

 

In a small bowl, whisk together 3 tablespoons olive oil, honey, garlic and soy sauce. Season with salt and pepper to taste. Combine olive oil mixture and chicken breasts in a gallon-size Ziploc bag. Shake to coat chicken well, then let marinate while washing and cutting the potatoes.

 

Place potatoes in single layer on prepared baking sheet. Drizzle with 1 tablespoon olive oil and season with salt and pepper. Top with chicken in a single layer and pour the rest of the marinade mixture over chicken breasts.

 

Put in oven and roast until chicken is cooked through (internal temperature of 165 F), about 25 to 30 minutes. Stir in green beans during last 10 minutes of cooking time. Then broil on high for 2 to 3 minutes, or until chicken is caramelized and vegetables are slightly charred.

 

Nutrition information (per serving)

 

481 calories, 20g fat, 51g carbohydrates, 5g fiber, 26g protein, 16g sugar.

 

Source: Super Healthy Kids

 

Note: Photo shows variation with additional vegetables.

Garlic Linguine

 

Ingredients

1 8-ounce package linguini pasta

2 tablespoons extra virgin olive oil

1 tablespoon minced garlic

1 tablespoon dried basil

1 tablespoon dried oregano

1 teaspoon dried thyme

2 cups chopped tomatoes

 

Directions

Cook pasta in large pot of boiling water until done, then drain. Meanwhile, heat oil in large saucepan. Add garlic and cook 2 minutes, stirring constantly. Crush herbs and add to garlic. Add linguine. Heat through, stirring frequently. Fold in tomatoes. Serve.

 

Nutrition information (per serving)

 

287 calories; 8.4 g fat; 46.6 g carbohydrates; 8.7 g protein; 0 mg cholesterol; 9 mg sodium.

 

Source: AllRecipes magazine

 

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BayCare Clinic, baycare.net, is the largest physician-owned specialty-care clinic in northeastern Wisconsin and Michigan’s Upper Peninsula. It is based in Green Bay, Wisconsin. BayCare Clinic offers expertise in more than 20 specialties, with more than 100 physicians serving in 16 area communities. BayCare Clinic is a joint partner in Aurora BayCare Medical Center, a 167-bed, full-service hospital. Follow BayCare Clinic on Facebook and Twitter.