Garlic has been used as both food and medicine for thousands of years. Today, it is commonly used to help support heart health, maintain healthy cholesterol and blood pressure levels, and boost the immune system. Research has also suggested that eating garlic regularly may help reduce the risk of cancers.
What Makes Garlic Such a Powerful Food?
Garlic contains approximately 20 naturally occurring phytochemicals with antioxidant and antibacterial properties. It is also rich in vitamins and minerals, including calcium, folate, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, and vitamins B1, B2, B3, and C.
Research suggests that eating garlic regularly may help accelerate the repair of damaged DNA and may reduce the risk of several types of cancer, including stomach, colorectal, pancreatic, and breast cancers.
Please note: Although garlic has many potential health benefits, excessive intake may cause unwanted side effects. As with any food or supplement, moderation is key.
Roasted Garlic Chicken
Ingredients
- 8 chicken thighs
- Kosher salt and freshly ground black pepper
- 1 head of garlic, separated into whole cloves, papery skin removed (about 20 cloves)
- 3 tablespoons olive oil
- 1 tablespoon butter
- 2 teaspoons mixed herbs (or dried thyme and rosemary)
- 1 teaspoon flour (or almond flour/coconut flour)
- ¼ cup chicken stock
- Juice of ½ lemon
Directions
- Preheat the oven to 175°C (350°F).
- Salt and pepper chicken liberally. Separate garlic into whole cloves, papery skin removed.
- In a large ovenproof sauté pan, cook the whole garlic cloves in olive oil and butter over medium heat. Stir occasionally, until lightly golden, about 10 minutes.
- Remove garlic from the pan and set aside. Increase heat to medium-high and brown chicken skin-side down until the skin is golden and crispy, about 5 minutes.
- Turn the chicken over, sprinkle with the mixed herbs (or dried thyme and rosemary). Add the garlic back to the pan and place hot pan in oven. Bake the chicken until cooked through, about 25 minutes.
- Once the chicken is done, remove chicken thighs and garlic to a platter. Place the pan over medium-high heat and sprinkle the drippings with flour and stir to incorporate. Deglaze the pan with the chicken stock and lemon juice. Pour the sauce over the chicken on the platter.
- Serve with yummy whole grain bread for sauce-mopping and garlic spreading. [1,2]
Explore more for trusted articles on cancer prevention, nutrition, healthy living.
Sources:
[1] https://www.nfcr.org/blog/garlic-good-for-you/
[2] https://www.foodnetwork.com/recipes/melissa-darabian/roasted-garlic-clove-chicken-recipe-1925350
