Tag Archives: Garlic

Diet Nutritional

Roasted Broccoli with Garlic

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Diet Nutritional Stats Roasted Broccoli with Garlic
Serving Size 179 g
Amount Per Serving
Calories 78 Calories from Fat 23
% Daily Value
Total Fat 2.5g 4%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 58mg 2%
Total Carbohydrates 12.2g 4%
Dietary Fiber 4.6g 18%
Sugars 3.0g
Protein 5.1g
Vitamin A 22% Vitamin C 262% Iron 7% Calcium 9%
  1. 8 Cups broccoli
  2. 1/2 Tbs Olive Oil
  3. PAM Spray
  4. 2 garlic cloves, minced
  5. Large pinch of dried red pepper

Preheat oven to 450°F. Put broccoli on a baking sheet, sprayed with a bit of PAM cooking spray. Roast 15 minutes. Stir 1/2 tablespoon oil, garlic, and red pepper in small bowl. Drizzle garlic mixture over broccoli; toss to coat. Roast broccoli  about 5 minutes longer. Season with pepper.

Diet Nutritional

Steamed Broccoli with Garlic, and Lemon

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Diet Nutritional Stats Steamed Broccoli with Garlic & Lemon
Serving Size 91.1 g
Amount Per Serving
Calories 60 Calories from Fat 33
% Daily Value
Total Fat 3.7g 6%
Saturated Fat 0.5g 3%
Cholesterol 0mg 0%
Sodium 28mg 1%
Total Carbohydrates 6.1g 2%
Dietary Fiber 2.2g 9%
Sugars 1.5g
Protein 2.5g
Vitamin A 11% Vitamin C 128% Iron 4% Calcium 4%
  1. 1 small bunch broccoli (about 3/4 pound)
  2. 1 garlic clove
  3. 1 1/2 tablespoons olive oil
  4. 1 1/2 teaspoons fresh lemon juice

Discard tough part of broccoli stem. Peel remaining stem and cut crosswise into 1/2-inch-thick pieces. Cut broccoli into 2-inch florets. In a steamer set over boiling water steam broccoli, covered, for 4 to 5 minutes.

While broccoli is steaming, finely chop garlic and in a small skillet combine with (oil or PAM Spray), lemon juice, and pepper to taste. Heat garlic mixture over moderate heat until garlic just starts to brown. In a bowl toss broccoli with garlic mixture.

Diet Nutritional

Kidney Beans with Garlic and Sage

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Diet Nutritional Stats Kidney Beans with Garlic and Sage
Serving Size 380 g
Amount Per Serving
Calories 212 Calories from Fat 8
% Daily Value
Total Fat .9g 1%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 405mg 17%
Total Carbohydrates 38.5g 13%
Dietary Fiber 9.9g 40%
Sugars 1.3g
Protein 14.0g
Vitamin A 2% Vitamin C 5% Iron 25% Calcium 8%
  1. 1 pound dried kidney beans
  2. 8 cups room-temperature water
  3. PAM spray
  4. 1 large head of garlic, unpeeled, top 1/2 inch cut off to expose cloves
  5. 1 large fresh sage sprig
  6. 1/4 teaspoon whole black peppercorns
  7. 1 teaspoon coarse kosher salt

Place beans in large bowl. Cover with cold water (at least 6 cups) and let soak overnight.

Drain beans. Place in heavy large pot. Add 8 cups room-temperature water, garlic, sage, and black peppercorns. Bring to simmer over medium-high heat. Reduce heat to medium low; simmer uncovered 1 1/2 hours, stirring occasionally. Mix in 1 teaspoon coarse salt. Continue to simmer until beans are tender, adding more water if needed to keep beans covered, about 30 minutes longer. Cool beans in liquid 1 hour.

Using slotted spoon, transfer beans to serving bowl, reserving bean cooking liquid, if desired, but discarding garlic, sage, and peppercorns. Season beans to taste with pepper.