Healthy Recipes

Healthy Eats: Get Your Garlic

Bad for your breath, great for your heart, here’s what garlic can do for you.

by
garlic
Calories 434
Protein 18g
Fat 40g
Carbs 3g

The research on garlic is resoundingly positive. Eating a clove a day has been shown to dissolve blood clots that could increase risk of heart attack, and the bulb’s sulfur-containing compounds have been found to lower cholesterol and blood pressure.

Garlic Chicken With Asparagus Servings: 4
You'll need
  • 1/4 cup olive oil
  • 4 (4-oz) boneless, skin-on chicken thighs, pounded to ¼-inch thickness
  • Kosher salt
  • Black pepper, freshly ground
  • 4 garlic cloves, minced
  • 1 bunch asparagus, cut crosswise into 1-inch pieces
  • Pinch crushed red pepper flakes
  • 1/2 cup chopped flat-leaf parsley leaves
  • 2 lemons, grated zest and juice
  • 2 tbsp extra-virgin olive oil

To get the most out of garlic, chop, slice, or crush it five minutes before adding to dishes—you’ll end up with more allicin, a sulfur compound that gives garlic its powerful punch.

Did You Know: Garlic consumption may also prevent certain cancers: esophagus, pancreas, and prostate.

Nutritional info above is for chicken recipe at right.

Directions 
1. Place a large Dutch oven over medium-high heat. Add olive oil. Season both sides of the chicken with salt and black pepper. Put the chicken skin-side down in the pan and cook until golden brown, about 2 minutes. Flip the chicken, add the garlic, and cook for 30 seconds.
2. Add 1 cup water and deglaze the pan, scraping with a wooden spoon to loosen the browned bits on the bottom. Add the asparagus, red pepper flakes, and a pinch of salt. Cover and cook until the asparagus is crisp-tender, about 2 minutes.
3. Remove from the heat and stir in the parsley, lemon zest and juice, and extra-virgin olive oil.
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