Diabetes Prevention and Control Program

Thanksgiving 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.  

Herb Crusted Cornish Game Hen

Yield: 2 Servings/ 3 oz. each serving

Ingredients:
1 Game Hen, boneless and skinless
1 clove garlic
1/2 tsp dried rosemary
1/2 tsp dried thyme
1 T chopped parsley
Olive oil cooking spray

Method of Preparation:

1. Preheat oven to 350ºF.
2. Remove any giblets from game hen and rinse meat (skin and cavity).
3. Mix herbs and garlic in a food processor to make a paste.
4. Spray game hen with cooking spray and rub paste to skin.
5. Place in a roasting pan, cover and bake for approximately 40 minutes.  Remove foil and bake 10 minutes or until browned.

Nutritional Analysis:
Calories:140; Fat Calories: 35; Total Fat: 4g; Sat. Fat: .5g; Carbohydrates: 1g; Protein: 24g; Cholesterol: 110mg; Sodium: 85mg.
Food exchanges: 3.5 lean meat, 1/2 fat

Quinoa Salad with Beets & Greens

  Yield: 6 servings/ 1/4 cup each serving

Ingredients:
1 each beets with greens
2 T red wine vinegar
1  each small shallot, minced
1 tsp Dijon mustard
1 T olive oil
1/2 cup  quinoa
1/2 cup fennel, thinly sliced
1/2 cup beet greens

Method of Preparation:

1. Cut/trim beets off of the greens (reserving greens), and roast in 350ºF oven until tender -- approximately 30 minutes.  Cool beets, remove skins and slice into wedges (be careful of clothing since beet juice stains).

2. In a small bowl, wisk shallot, vinegar, mustard and olive oil together. Add salt and pepper to taste and toss 1/2 of dressing with cooled beets.

3. In a pot of bowling water, cook quinoa for 10 minutes.  Drain and rinse with cold water.

4. In a hot sauté pan, spray with cooking spray and add washed, chopped beet greens.  Cook until slightly wilted -- about 3 minutes.

5. In a serving bowl, toss beet greens, quinoa, fennel, and remaining dressing.  Top with sliced beets and serve.

Nutritional Analysis:
Calories: 280; Fat Calories: 100; Total Fat: 12g; Sat. Fat: 1.5 g; 
Carbohydrates: 39g; Protein: 7g; Cholesterol: 0mg; Sodium: 95mg
Food Exchanges: 3.5 starch, 2 fat

Butternut Squash Whip

      Yield: 6 servings/ 1/2 cup each serving

Ingredients:
1 each Butternut squash
1/8 cup brown sugar, packed
2 T butter
1 tsp cinnamon, ground
1/2 tsp nutmeg

Method of Preparation:

1. Preheat oven to 400ºF
2. Slice squash in half lengthwise, and remove seeds with a spoon.  Place in a baking dish and fill dish water quarter of the way with water.
3. Bake uncovered for 30 minutes, or until a knife can easily slide easily into and out of the squash.  Remove from oven and allow to cool.
4. Scrape squash out of the skin and into a mixer or bowl.  Add the remaining ingredients and whip until mashed consistency.
5. Place in a sauce pan and reheat, adding salt and pepper to taste.
   

Nutritional Analysis:
Calories: 90; Fat Calories: 35 ; Total Fat: 4g; Saturated Fat: 2.5g; 
Carbohydrates: 13g; Protein: 1g; Cholesterol: 10mg; Sodium: 5mg
Food Exchanges: 1 starch, 1 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

Diet & Nutrition [HEALTH]

International Diabetes Center

National Institute of Diabetes & Digestive & Kidney Diseases

Portion Sizes and Nutrition (Tufts University)