Diabetes Prevention and Control Program

Healthy Holiday 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
Baked Chicken with "Honey" Mustard Glaze   
(Servings: 2)

Ingredients:
2 Boneless, skinless, chicken Breasts (5-6 ounces each)
1 1/2 ounces Dijon Style Mustard
1 1/2 T. Honey
1 T. Fresh Lemon juice
Pinch Salt
Pinch Black Pepper
1 T. Fresh Chopped Parsley
1/2 tsp. Fresh Tarragon, Chopped

Method of Preparation:
Preheat oven to 375º.  Using a mallet or meat tenderizer, pound chicken to about 1/2 inch thick breasts. Heat a well-sprayed, medium sized sauté pan over medium heat. Add Chicken and cook for about 3 minutes on each side. Season each side with salt and pepper. In a bowl combine remaining ingredients and mix until they are all well incorporated. Once chicken is slightly cooked on each side, place chicken in a baking dish and brush top generously with honey mustard mixture. Bake for about 20 minutes or until chicken reaches an internal temperature of 165º F.

Nutritional Analysis:
Calories: 233 Fat Calories: 33 Fat Total: 3.5g Cholesterol: 82mg
Sat. Fat: .5g Carbohydrates: 16g Protein: 34g Sodium: 750mg
Food exchanges: 1 carbohydrate, 5 Lean Meat, 1/2 Fat

Pineapple "Sweet" Potatoes
(Servings: 2)

Ingredients:
2 Medium Sweet Potatoes, unpeeled (6 to 8 ounces)
Vegetable Oil Spray
1 ounce Unsweetened Pineapple juice
1 T. Olive Oil
Pinch Cinnamon
Pinch Nutmeg
Pinch Allspice
1/2 tsp. Margarine

Method of Preparation:
Preheat oven to 425°. Boil potatoes until tender (about 30 minutes). Remove skins and discard. Lightly spray a small baking sheet with vegetable spray. In a bowl, mash potatoes, add the fruit juice and olive oil and beat until fluffy. Add the spices and incorporate them into the potato mixture. Place potato mixture in a lightly greased 8-inch baking dish. Dot the top of potato mixture with margarine and heat in oven for 15 minutes or until heated thoroughly.

Nutritional Analysis:
Calories: 166 Fat Calories: 71 Total Fat: 8g Mono. Fat: 5.5g
Sat. Fat: 1g Carbohydrate: 23g Protein: 1.5g Cholesterol: 0mg
Sodium: 22mg  Food exchanges: 1 1/2 carbohydrates, 1/2 fat

Sautéed Cherry Tomatoes, Snow peas, and Garlic
(Servings: 2)

Ingredients:
1 T. Olive Oil
1 Clove Garlic, Minced
3 ounce Snow peas, cleaned, stemmed
4 ounce Cherry Tomatoes, whole or halved
1 T. Parsley, chopped
Dash Salt and Pepper

Method of Preparation:
In a sauté pan, heat the olive oil over medium heat. Add the garlic and sauté for about 1-2 minutes. Do not brown the garlic. Add the remaining ingredients and sauté, stirring constantly until thoroughly heated.

Nutritional Analysis:
Calories: 91 Fat Calories: 63 Total Fat: 7g Mono. Fat: 5g
Sat. Fat: 0.96g Carbohydrates: 6g Protein: 1.93g Cholesterol: 0mg Sodium: 152mg; Food exchanges: ½ carbohydrate, 1 fat

   DESSERT
Strawberry Banana Smoothie*
(Servings: 2)

Ingredients:
1 Large Banana, peeled
4 Each Strawberries, medium size
1/2 Cup Skim Milk
1/2 Cup Apple Juice, Unsweetened
2 Each Fresh Mint Sprigs Method of Preparation:
Blend all ingredients together until a smooth consistency is reached. Pour into chilled glasses and garnish with mint.
*For a frosty drink place in freezer, stirring occasionally until drink becomes slushy.

Nutritional Analysis:
Calories: 106 Fat Calories: 5 Total Fat: .5g Mono. Fat: .07g
Sat. Fat: .21g Carbohydrates: 24g Protein: 3g Cholesterol: 1.2mg
Sodium: 33mg  Food exchanges:1 1/2 carbohydrate

 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)