Diabetes Prevention and Control Program

Fresh Spring Menu  

*The American Heart Association recommends that a healthy diet
should contain less than 2400 milligrams of sodium (2 teaspoons) each day.  By controlling the amount of sodium in your diet, you can avoid or reduce high blood pressure.  The following "heart healthy" recipes are reduced in sodium and low in fat.  

A HEALTHY EASTER DINNER

Roasted Pork Tenderloin with Rosemary
(Servings: 6)

Ingredients:
1 1/2 lb. boneless pork tenderloin
1/2 T. chopped fresh rosemary
1/2 T. fresh thyme, chopped
3 cloves garlic, minced
1 T. olive oil
1/3 cup dry white wine
1/4 tsp. ground black pepper
Vegetable pan spray, to coat pan

Method of Preparation:

1. Preheat the oven to 400º. Make small slits around all sides of the pork (every inch or so).Combine the garlic, rosemary, thyme, pepper, and olive oil in a small bowl. Rub the mixture over the roast, placing some of the garlic in the slits and refrigerate for at least two hours or overnight to let it marinate.
2. Spray an oven-roasting pan with cooking spray and place the roast in it. Roast until it reaches 160º, approximately one to one and half-hours, while basting it a few times.
3. Transfer the pork to a warmed platter. Keep warm. Pour off and fat in the roasting pan. Deglaze the pan with wine and reduce over high heat, scraping up all the cooked bits, until the wine is reduced by 1/3.
4. To serve, slice in thin slices and spoon the sauce over the meat. Garnish with rosemary or thyme sprigs.

Nutritional Analysis:
Calories: 172.4; Fat Calories: 58.3; Total Fat: 6.5 g; Mono. Unsat. Fat: 3.4 g; Sat. Fat: 1.7g; Cholesterol: 67.2 mg; Carbohydrates: 0.7 g; Protein: 24 g; Cholesterol: 67.2 mg.; Sodium: 48.6 mg.
Food exchanges: 3 1/2 lean meat, 1 fat

Roasted Leg of Lamb with a Red Peppercorn Sauce
(6 servings)

Ingredients:
3 lb. leg of lean lamb
1 T. fresh Rosemary
1 T. fresh Thyme
2 cloves garlic, minced
1 medium onion, chopped
1/8 tsp. Kosher salt
1 tsp. shallots, chopped
1/2 cup dry red wine
1/2 cup low sodium beef broth
1 tsp. Dijon mustard
Olive oil cooking spray, to coat pan
1/2 tsp. black pepper, grounded
1 tsp. red peppercorn, grounded or crushed
1 oz. mint leaves, chopped

Method of Preparation:

1. Preheat oven to 350º. Using the tip of a knife, make 1/2 inch slits over the top and sides of the lamb.  Press a garlic slice in each slit.
2. Pat the rosemary and thyme onto the meat. Grind pepper and combine with salt and press into the meat.
3. Roast for about 2 hours or until thermometer (inserted into the thickest part) reads 150º for medium cooked meat.
4. While the lamb is roasting, make the sauce. Lightly coat a nonstick pot with cooking spray.
5. Sauté the shallot and onion for three minutes. Add the wine, broth, mustard, and crushed peppercorns.  Bring to a boil and reduce broth by half.  Transfer the lamb to a cutting board and cover with foil.  Let stand for 15 minutes.
6. Carve the lamb into thin slices and arrange on a heated serving platter.

Nutritional Analysis:
Calories: 237.5; Fat Calories: 76.9; Total Fat: 8.5; Mono. Unsat. Fat: 3.7 g;
Sat. Fat: 3 g; Carbohydrates: 4 g; Protein: 31.2 g; Cholesterol: 94.5 mg;
Sodium: 141.1 mg
Food Exchanges: 4 1/2 very lean meat, 1/2 vegetable, and 1 1/2 fat

Citrus Couscous
(Servings: 6)

Ingredients:
2 cup canned no salt added chicken broth
1/2 cup water
1 1/4 cup couscous
2 T. golden raisins
2 oz. scallions, white part only
1/2 T. grated orange and 1/2 T. grated lemon zest 
1 T. fresh orange juice (squeeze from orange above)
1 T. fresh lemon juice (squeeze from lemon above)

Method of Preparation:

1. In a medium saucepan, bring chicken broth, water, and couscous to a boil and cover. Remove from heat and let sit for 5 minutes.
2. Add raisins, scallions, orange and lemon juice and zest. Do not stir. Cover and let stand for 5 more minutes.
3. Uncover and fluff couscous mixture with a fork, mixing thoroughly.

Nutritional Analysis:
Calories: 62.6; Fat Calories: 0.8; Total Fat: 0.1 g; Mono. Unsat. Fat: 0.01g; Sat. Fat: 0.02g; Carbohydrate: 11.7 g; Protein: 3.6 g; 
Cholesterol: 0 mg;

Asparagus with Ginger and Lemon
 (Servings: 6)

Ingredients:
1.5 lb. asparagus
4 oz. red bell pepper, chopped small
1/2 cup chopped scallions
3 cloves garlic minced
2 tsp. minced fresh ginger
1/2 cup water
1/4 tsp. ground black pepper
2 T. grated zest of lemon
Light pan spray, to coat pan

Method of Preparation:

1. Break off the ends of the asparagus spears and discard. Cut the spears into 3-inch pieces and set aside.
2. Spray a sauté pan with light cooking spray.  Sauté the scallions for 3 minutes then add the ginger and garlic.  Sauté for 2 more minutes.Add the water and asparagus; bring to a boil. Boil for 5 minutes or until crisp.
3. Quickly blanch the peppers. Using a slotted spoon or strainer transfer the asparagus and peppers to serving plate and add lemon zest and pepper.

Nutritional Analysis:
Calories: 36.05; Fat Calories: 3.4; Total Fat: 0.4 g; 
Mono. Unsat. Fat: 0.01g; Sat. Fat: 0.02g; Carbohydrates: 6.7 g; Protein: 3.9 g; Cholesterol: 0 mg; Sodium: 4.35 mg.
Food exchanges: 1 1/2 vegetable

Salad       

Roasted Beet and Orange Citrus Salad  
(Yield 6)

Ingredients:
6 oz. small red beets, trimmed and scrubbed
1.5 navel oranges
1/8 cup fresh orange juice
1/2 T. balsamic vinegar
1 T. olive oil
1 tsp. Dijon mustard
5 oz. spinach
1 oz red leaf cabbage
1/2 red onion
5 kumquats, sliced crosswise into thin rounds, seeds removed
1/4 tsp. black pepper
1 tsp. ginger

Method of Preparation:

1. Preheat oven to 425º. Lightly spray the beets with oil and season with pepper. Wrap in one large piece of foil -- poke holes in foil -- then place on a baking sheet and roast for 1 hour, or until tender (pierce with knife to test).  Let beets stand until cool enough to slip off the skins and thinly slice. Set aside.
2. Cut and peel the oranges over a bowl to catch any juice and slice into thin rounds. Set oranges aside.
3. Take the bowl with juice squeezed from the fresh oranges; combine the orange juice, balsamic vinegar and oil, ginger and mustard. Whisk until thoroughly combined.
4. To serve salad, arrange the spinach and red leaf cabbage on a large platter. Decorate it with beets and oranges. Scatter onions and kumquats slices on platter. Whisk the dressing and drizzle over the platter.

Nutritional Analysis:
Calories: 80.2; Fat Calories: 29.75g; Total Fat: 3.3g; Mono. Unsat. Fat 2.3 g;  Sat. Fat: 0.44g; Carbohydrates12.4 g; Protein: 2 g; Cholesterol: 0mg; 
Sodium: 64.7 mg
Food Exchanges: 1/2 fruit, 1 vegetable, 1/2 fat

DESSERT
Chocolate Banana and Strawberry Mousse 
(Servings: 8)

Ingredients:
1 Medium Banana, sliced
1 cup fresh strawberries, sliced
1 oz. unsweetened chocolate square pieces
1 cup evaporated skim milk
3 T. equal or sugar replacement
2 egg yolks
1/4 tsp. salt
1 tsp. vanilla extract
Method of Preparation:

1. Combine chocolate, 1/4 cup of the milk and the sugar in top of a double boiler (chill remaining milk in the freezer).
2. Cook and stir over simmering water until chocolate melts.  Pour a small amount of hot chocolate over egg yolks and beat well. Pour egg mixture into chocolate mixture on top of double boiler.  Stir in salt.  Cook and stir over hot water until mixture thickens.  Cool completely.
3. Scrape cold milk into mixing bowl and beat until very stiff. Fold chocolate mixture into stiffly beaten milk.  Fold in vanilla, banana and strawberry slices.  Spoon into mold, freezer tray or individual cups and freeze until firm.

Nutritional Analysis:
Calories: 92.1; Fat Calories: 31.1; Total Fat: 3.5 g; Mono. Unsat. Fat: 1.2 g; Sat. Fat: 1.6 g; Carbohydrates: 13.1 g; Protein: 3.8 g; Cholesterol: 54.3 mg; Sodium: 112.3 mg. 
Food exchanges: 1 carbohydrate, 1/2 fat

 Additional resources for your "heart":

American Heart Association (AHA)

Delicious Decisions (AHA)

Heart Center Online

Need more food and nutrition tips?
You can find additional tips and resources at the following web-sites:

American Diabetes Association

American Dietetic Association

Centers for Disease Control & Prevention (CDC), Division of  Nutrition and Physical Activity

International Diabetes Center

National Institute of Diabetes & Digestive & Kidney Diseases

Portion Sizes and Nutrition (Tufts University)