Maple-Mustard Chicken Thighs
The grainy mustard and maple syrup form a delectable tangy-sweet crust on these juicy chicken thighs. This recipe may have a small ingredient list, but it has really big flavor!
* 8 bone-in chicken thighs (about 2 1/2 lbs), skin removed
* 1/3 cup grainy French mustard
* 1 clove garlic, minced (about 1 tsp)
* 3/4 tsp dried marjoram
* 3 Tbs pure maple syrup
Preheat the oven to 375 degrees F. Rinse the chicken and pat dry with paper towels. Combine the mustard, garlic, marjoram, and maple syrup in a small bowl.
Spread about 1 tablespoon of the mustard mixture evenly on top of each chicken thigh, being careful to cover as much of the surface as possible to form a "crust."
Arrange the chicken in a single layer in a large baking dish.
Bake until the mustard mixture has formed a crust and is slightly hardened, and the juices run clear when the chicken is pierced in the center, 45 to 50 minutes.
Serving size: 2 pieces
Total fat: 11g
Excellent source of manganese, niacin, pantothenic acid, phosphorus, potassium, Protein, riboflavin, selenium, vitamin B6, zinc
Good source of copper, iron, magnesium, thiamin, vitamin B12, vitamin K
Broccoli With Toasted Garlic
This recipe is a perfect example of how little effort it takes to make vegetables truly crave-able.
Cooking thinly sliced garlic in olive oil does double duty: first, it infuses the oil with garlic flavor, and second, it makes crispy bits of toasted garlic to sprinkle on top of the broccoli.
* 1 bunch broccoli (about 1 1/4 lbs)
* 1 Tbs water
* 2 Tbs olive oil
* 3 cloves garlic, thinly sliced
* Salt and freshly ground black pepper to taste
Cut the broccoli into spears and put into a large microwave-safe bowl with the water. Cover tightly and microwave on high for 4 minutes.
While the broccoli is cooking, heat the oil in a large skillet over medium heat and add the garlic. Cook the garlic, stirring frequently, until it is golden, about 3 minutes. Take care not to overcook the garlic or it will become bitter. Using a slotted spoon, transfer the toasted garlic to a small dish.
Remove the bowl of broccoli from the microwave, carefully uncover it, and drain it in a colander, shaking off any excess water. Transfer the broccoli to the skillet with the oil and cook over medium heat, stirring a few times, for 3 minutes.
Sprinkle with the toasted garlic, season with salt and pepper, and serve.
Serving size: 1 cup
Total fat: 7.5g
Excellent source of folate, vitamin C, vitamin K
Good source of fiber manganese, molybdenum, phosphorus, potassium, riboflavin, vitamin A, vitamin B6
Fettuccine With Walnuts and Parsley
This is a hearty, out-of-the-ordinary, absolutely scrumptious meal.
* 3/4 box (12 oz) whole-wheat fettuccine
* 2/3 cup chopped walnuts
* 1/4 cup olive oil
* 5 cloves garlic, minced (about 1 2/3 Tbs)
* 1/2 cup low-sodium chicken broth
* 1/2 cup chopped fresh flat-leaf parsley, plus more for garnish
* 1/2 tsp salt
* 1/2 tsp freshly ground black pepper
* 3/4 cup freshly grated parmesan cheese
Cook the pasta according to the package directions, then drain in a colander.
Meanwhile, toast the walnuts in a small dry skillet over medium-high heat until fragrant, stirring frequently, 3 to 5 minutes.
In the pot used for cooking the pasta, heat the oil with the garlic over low heat, stirring until the garlic is soft and fragrant, 3 to 4 minutes (be careful not to burn it). Return the pasta to the pot, add the broth, all but 2 Tbs of the walnuts, the parsley, salt, and pepper, and toss to combine, cooking over low heat for 1 to 2 minutes. Add 1/2 cup of the parmesan and toss to combine. Divide among 4 bowls.
Top with the remaining 1/4 cup cheese, the reserved walnuts, and more parsley, and serve.
Serving size: 2 cups
Total fat: 34g
Excellent source of copper, fiber, iron, manganese, protein, vitamin C, vitamin K
Good source of calcium, magnesium, molybdenum, potassium, vitamin A, vitamin B6