Healthy Chicken Recipes
[music] i'm natalie hodson, and i'mhere in the bodybuilding.com kitchen today, showing you howto make one of my favorite side dish recipes and i callit death-by-garlic roasted asparagus. and it's a really good side dishto go with chicken or tilapia and it even worksgreat as leftovers. i put it in a ziploc bagand use it the next day. for today's recipe, this is apretty simple recipe though we
only use a few ingredientsand i have everything here. we are going to use freshasparagus and use about 1 pound of asparagus. they usually come inbundles like this. and some asparagus is a littlebit more thin and some asparagus is a little bit thicker andit doesn't really matter, you can use either. we're gonna use fresh garlic andsome garlic does come pre-minced but i prefer the fresh garlic.
i think it makes the recipetaste a little bit better so we're gonna just buythe garlic clove like this. and then we are going to usegarlic powder and just make sure that you get the garlic powderand not the garlic salt. they look real similar. they come in the same size ofcontainer but the garlic salt has quite a bit of salt added toit and the garlic powder is just straight garlic. and then we are going to useextra virgin olive oil and we're
just gonna use 1 tablespoonof this, so just a little bit. and then some pepper and i havefresh ground pepper but you could--if you don'thave the fresh ground, just regular blackpepper will work as well. and then we're gonna bakeeverything on a cookie sheet and line it with aluminum foiland i already went ahead and pre-heated my ovento 400 degrees. so the first thing we're gonnado is line a cookie sheet with aluminum foil.
and this just makes foreasier cleanup so that way, when you're done, all you haveto do is take your aluminum foil out, throw it in the trash andit's really easy to clean up. okay. so then we're justgonna set this aside. first, we just takeour bunch of asparagus, take off the rubber bandsand then just rinse this, make sure that gets nice andrinsed and then what i do is i like to keep the asparagus stillin the bunch formation and you
want to cut off the bottom aboutinch of the stalk and--because the bottom of the stalk isreally tough and it doesn't taste good, it'snot fun to chew. so what i do is i just take akitchen knife and i just cut it all at once so it'sreally fast and easy. and you just cut off the bottomof the asparagus and then what you're gonna do is evenlydistribute the asparagus over the cookie sheet. the next step ismincing the garlic.
so garlic, when itcomes in a clove, has an outer shell kind of likean onion and so what i usually do is just cut the end off justso it's easier to peel and then there's some stuff, i just throwthat away and then there's--if you can see inside, there's alot of little what are called garlic cloves, so you justtake out--this recipe calls for anywhere from four to six garliccloves and it just depends on how much garlic you like. i usually--i like a lot ofgarlic so i err on the side of
six but if you don't likegarlic as much or as strong, then you could just do four. and another thing too,if you don't like garlic, you could actually make thisrecipe even without the garlic and just use salt and pepperand it would still taste pretty good. all right. so i'm just gonna set this aside and we have sixgarlic cloves here.
now these still have kind ofan outer papery shell on them. and so you needto take that off. so what you do is you just putthe garlic clove flat on your cutting board, take a knife thathas kind of a wider flat edge and you just go like this andyou just hit it and what it does is it kind of crushes yourgarlic so it makes it really easy to pull but itactually, i found out, this one has twocloves inside of it so i'm gonna do that again.
and then it makes it reallyeasy just to peel off the outer shell. so i'm just gonnado this for all six. i really like--ieat asparagus a lot. i really like eating asparagusand one thing that a lot of people don't know is thatasparagus is actually really high in folate and a lot ofpregnant women are recommended to take folic acid which is thesupplemental form of folate and so asparagus is really goodfor pregnant women too.
and asparagus is also a naturaldiuretic so if you feel like you're holding on to some waterweight or if you're feeling kind of bloated, sometimes eatingsome asparagus can help your body rid itself ofsome of that water. so your hands are gonna feelkind of sticky when you're doing this. that's okay, that's normal. one, two, three, four, five. so since that original cloveactually was two cloves inside
of it, i'm gonna setone of them to the side. and then i just throwall the paper stuff away. sometimes it sticks toyour hand a little bit. i just rinse my fingers. so we're gonna mince the garlicreally finely and i'm just gonna do that with a knife. we already took the outershell off, the papery part, and i just put my hand on thetop and i kind of bunch it together and then i just mince it like this
and i just keep pressure on the top of the knife and i just kind of keep going back and forth and then what ido is bunch it back together and just keep mincing,just like this. and you just want it reallypretty finely minced because you don't want anybody to takea big old chunk of garlic. they might notappreciate you for that. so this is looking pretty good. i would say that's about asfinely minced as you want.
so i'm going to rinse my hands. and then i'm gonna setthis aside for a second. and then what we're gonnado is put the olive oil on. so i just use1 tablespoon of olive oil. now this recipe makes fourservings and so each serving is gonna have less than ateaspoon of olive oil. so i do--i like to measure itout because sometimes i have a tendency to use too much oliveoil so i just like to measure it out that way and know i'mjust using a tablespoon.
and i just slowlydrizzle it over. just like this. and then what i'll do is i'lltake either a spatula or even just the measuring spoon andi'll just sort of go like this just to make sure that the oliveoil doesn't get wasted on the bottom of the cookie sheetand that it gets over all the asparagus. so then what we're gonna dois we're gonna take the garlic powder so if you have thickerstalks you might not need quite
as much garlic powder, butif you have more stalks, you might need alittle bit more, if you have thinner stalks. so i just sprinkle--this is1 teaspoon and that didn't even cover half of it soi'm gonna do it again, 3 teaspoons equals 1 tablespoon. so just gonna keep sprinklingand it looks like i'm gonna use the whole tablespoon for thisrecipe 'cause remember this is called death-by-garlic asparagusso it's gonna be pretty heavy
on the garlic. and if you don'tlike garlic, again, you can use lighter garlic oreven no garlic and just use salt and pepper. and then i'm gonna use somefresh ground pepper and this, i just kind of eyeball it. you could probablyuse about a teaspoon, maybe 2 teaspoons and if youdon't have the fresh ground, just regular blackpepper will work.
and if you wanted toadd some salt, you can, but i usually justdon't add extra salt. and then what i'm going to do istake my knife and kind of scoop the garlic onto the knife andthen just evenly distribute this over the asparagus. so i just take my fingerand i just go like this. now if you were to eata raw garlic clove, your eyes would probably waterup and your mouth would probably start to burn because it'sreally spicy but when you
roast it like we're gonnado on 400 degrees, it kind of takes some of thespiciness out of the garlic and it makes it have moreof the garlic flavor that we're used to. so that's it. all i'm gonna do is rinse myhands and then stick this in the oven at 400 degreesand i'm gonna cook it for 15 to 20 minutes. so what i'm going to dois put this in the oven,
set the timer for 10 minutes. at 10 minutes, i'm gonna take aspatula and just kind of rotate the asparagus a little bit tomake sure that one side doesn't get burnt or crispy and then i'mgonna put it back in the oven anywhere from 5 to 10 minutes. and if it startsto look too brown, then i'll pull itout at 5 minutes. usually i cook it forthe full 20 minutes. so we just took theasparagus out of the oven.
at 10 minutes, we checked theasparagus, just rotate it, make sure it wasn't burning andthen at 15 minutes we checked it again and what i like to lookfor is to make sure that the garlic starts to kindof turn brown a little bit and actually at 15 minutes ourslooked good so you can cook it 15 and up to 20 minutes but wetook ours out at 15 minutes. and then what i do is i just usemy spatula and put the asparagus onto a plate. just like that.
and this asparagus is a littlebit thinner which is probably why we were able to takeit out at 15 minutes too. if your asparagus isa little bit thicker, you'll probably want to gocloser towards the 20-minute mark. and this looks really good. i'm gonna clean upthis super easy. all i do is fold upthe aluminum foil, throw it in the trash andthis looks really good
so i'm gonna try it. and you can serve this warmor you can serve it chilled as well. tastes really good. you can find this full recipeon the page below and for more recipes and nutritionaltips, keep checking out bodybuilding.com.
