Diabetes Prevention and Control Program

Healthy Holiday Menu

Summer 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.  

Dinner

Citrus Chicken Kebobs

Yield: 4 Servings

Ingredients:
2 1/2 skinless chicken breast, cubed
4 short lemon grass stalks and skewers
1 fresh lemon
1 fresh lime
2 cloves garlic, minced
1 tsp. ginger, chopped
2 T. cilantro, chopped
1/4 tsp. ground pepper
1/4 tsp. salt
1 T. olive oil
1 medium onion, julienne
1 green bell pepper, julienne
1 red bell pepper, julienne

Method of Preparation:

1. If the lemon grass stalks are long, cut them in half across in the middle to make 4 short lengths. Cut each stalk in half lengthwise, so there are 8 sticks.
2. Roll the lemon and lime on the edge of the counter and cut in half. Add the chicken to a shallow dish and squeeze lemon and limejuice over it. Add the garlic, ginger, salt, pepper, and cilantro to the chicken. Chill the marinade in the refrigerator for 2 hours or more.
3. Use a skewer to poke holes in the peppers, onions, and chicken. Alternate the chicken and vegetable on the lemon grass "skewers" and brush with olive oil. Continue adding ingredients to the skewers until everything is used up.

4. Broil under a preheated moderate broiler for 6-7 minutes. Turn over, brush with any leftover marinade, and cook for 6-7 minutes until the juices run clear when the chicken is pierced with a sharp knife. The kebobs are ready to serve.

Nutritional Analysis:
Calories: 232.4; Fat Calories: 48.4; Total Fat: 5.4 g; Mono. Unsat. Fat: 3 g; Sat. Fat: 1 g; Carbohydrates: 10.5 g; Protein: 35 g; Cholesterol: 86 mg; Sodium: 244.1 mg.
Food exchanges: 5 very lean meats, 2 vegetable, 1 fat

Lemon Orzo

Yield: 6 (3/4 cup) servings

Ingredients:
1 cup orzo
1/2 cup diced zucchini
1/2 cup diced red onion
1/2 yellow bell pepper, diced
1 ounce minced fresh parsley
1 T. olive oil
3 T. fresh lemon juice
1 T. fresh basil, chopped
1 tsp. fresh mint leaves
1/2 tsp. sea salt
1/2 tsp. ground pepper
2 oz. feta cheese
2 fresh roma tomatoes, diced

Method of Preparation:

1. Cook orzo according to package directions, omitting salt. Drain well. Combine orzo, zucchini, onion, and bell pepper in a large bowl; toss well.
2. Combine parsley and next 6 ingredients (through the pepper); stir well with a whisk. Stir into orzo; add tomato, and cheese, tossing gently to coat.

Nutritional Analysis:
Calories: 203.72; Fat Calories: 45.8g; Total Fat: 5.1g; Mono. Unsat: Fat 2.2g;
Sat. Fat: 1.8 g; Carbohydrates: 32.6g; Protein: 7.3g; Cholesterol: 8.4mg; Sodium: 305.6mg
Food Exchanges: 2 starch and 1 vegetable, 1 lean meat, 1 fat

Salad         

Grilled Corn & Tomato Salad

Yield: 4 servings

Ingredients:
1 T. olive oil
3 fresh ears of corn
1 T. fresh lime juice
1/8 tsp. garlic powder
1 chopped red onion
2 cloves garlic minced
1/8 tsp. ground black pepper
1/8 tsp. sea salt
1 cup diced, seeded tomatoes
1 cup seeded, peeled cucumber
1/4 cup cilantro

Method of Preparation:

1. Heat the grill. Brush 1 1/2 teaspoons of oil over the corn. Place corn on grill and cook for 20 minutes or until corn is lightly browned, turning every five minutes. Let cool; cut kernels from cobs. [For a sweeter grilled flavor without the charred look and taste, follow these directions: Peel husk down from the corn - do not remove - and pull out the silk.  Fold the husk back over the corn and soak in water for 10 minutes.  Place on hot grill in husk and cook for 20 minutes, turning every five minutes.  Result is sweeter corn and no burnt effect!]
2. Combine the 1 1/2 teaspoons of oil to the lemon juice and next seven ingredients. Add the corn, tomato cucumber, and cilantro. Stir well.

Nutritional Analysis:
Calories: 128.8; Fat Calories: 5.4; Total Fat: 4.4 g; Mono. Unsat. Fat: 2.7 g;
Saturated Fat: .60 g; Carbohydrates: 22.9; Protein: 3.3; Cholesterol: 0 mg;
Sodium: 90.2 mg
Food Exchanges: 1 starch, 1 1/2 vegetable, 1 fat, 1/2 protein

  DESSERT

Black and Raspberry Crumble

Yield: 4 servings

Ingredients:
Vegetable cooking spray
1 cup fresh blackberries, rinsed and drained
1 cup fresh raspberries, rinsed and drained
1 tsp. grated orange zest

Topping Ingredients:
2 packets sugar substitute
1 tsp. granulated sugar
1 tsp. ground cinnamon
1/2 tsp. nutmeg
3 T. All-purpose flour
2 T. rolled oats
2 T. soy butter

Method of Preparation:

1. Preheat the oven to 425°.  Coat four soufflé dishes or small baking dishes with cooking spray.
2. Combine the berries and orange zest. Divide between the soufflé dishes.
3. In a small bowl and using a fork, combine the remaining ingredients to make a crumble topping. Sprinkle on top of fruit.
4. Bake until crisp and the fruit is done, about 15 minutes. Serve warm.

Nutritional Analysis:
Calories: 113; Fat Calories: 28.2; Total Fat: 3.1 g; Mono. Unsat.Fat: .73 g;
Saturated fat: .55 g; Carbohydrates: 19 g; Protein: 3.1 g; Cholesterol: .12 mg; Sodium: 33.25 mg
Food Exchanges: 3/4 starch, 1/2 Fruit, 1/2 fat, trace of protein

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)