Ingredients:

1 T. extra-virgin olive oil
5 medium Italian plum tomatoes, diced
6 medium black olives, coarsely chopped
6 medium green olives, coarsely chopped
3 T. lemon juice
2 T. coarsely or finely chopped fresh parsley (Italian, or flat-leaf, preferred)
1 T capers, rinsed and drained
1-1/2 tsps. bottled minced garlic or 3 medium garlic cloves thinly sliced
Pepper to taste
1 pound salmon fillet

Method of Preparation:
Preparation time: 10 minutes ~ Cooking time: 23 to 26 minutes

Heat a large skillet over medium-high heat. Add oil and swirl to coat bottom of skillet. Add tomatoes, black and green olives, lemon juice, parsley, capers, garlic, and pepper; stir to mix. Bring to a boil over medium-high heat, 2 to 3 minutes. Reduce heat to medium and cook until mixture is reduced by about one third, about 5 minutes, stirring occasionally. Meanwhile, rinse salmon and pat dry with paper towels. Using a spoon, push sauce to one side and place salmon in skillet. Spoon sauce over salmon. Cook, covered, over medium heat for 15 to 17 minutes, or until salmon flakes easily when tested with a fork.

Nutritional Analysis:
Calories-242; Carbohydrate-7g ; Protein-23g ; Fat-13g ; ; Sat. Fat-1.5g Cholesterol-62mg; Sodium-342mg.
Food exchange: 1/2 Carbohydrate, 3 lean meat, 2.5 fat

Oriental Vegetable Stir-Fry
(Serves 2)

Ingredients:
1 tspn. peanut or safflower oil
½ cup diagonally sliced green onions
½ garlic clove, minced
1 cup diagonally sliced celery (thin)
¾ cup snow peas
½ cup diced red bell pepper
1/3 cup cold water
2 tspns. cornstarch
1/8 tspns. ground ginger
Dash of salt and pepper

Method of Preparation:

Heat oil over high heat in skillet or wok. Add onions and garlic; stir-fry for 1 minute. Add celery, peas, and pepper, and cook stirring constantly for 2 minutes. Combine water, soy sauce, and cornstarch in small bowl; stir to dissolve and pour over mixture. Add the ginger, salt, and pepper; cook, stirring constantly, until sauce is thickened.

Nutritional Analysis:
Calories- 77; Sat. Fat (grams)- 0.4 g; Total Fat- 3 g.; Cholesterol (mg)- 0 mg; % Calories from Fat- 28%; Sodium (mg)- 564 mg.
Food exchange: 1 vegetable and ½ fat

A quick and Easy Spread

A Spicy Pepper & Sesame Hummus
American Heart Association's Meals in Minutes Cookbook
(Servings= 5)

Ingredients:
1 can chickpeas, 15 oz.
2 tsp. lemon juice
1/8 cup sesame seeds, toasted
1 tsp. sesame tahini
2 garlic cloves; minced
1/2 cup onion, chopped
1 tsp. olive oil
1 tsp. cumin
1/2 tsp. cayenne pepper
1 tsp. coriander
1/8 tsp. salt and white pepper
1 tsp. parsley, chopped
1 chili pepper, (take out seeds) chopped
1 small red bell pepper, (take out seeds) chopped

Method of Preparation:

Drain the chickpeas, reserving 1/2 of the liquid. Combine all ingredients, except parsley in a blender or food processor. Puree until smooth, adding the leftover chickpea liquid if needed to thin the mixture. Refrigerate for 2-4 hours before serving to let the flavors blend together.Sprinkle with parsley before serving

Serve with fresh vegetables or pita bread.

Nutritional Analysis:
Calories-132.62 Fat Calories: 29.63 Carbohydrate:15.90g; Protein-3.87g ; Mono. Unsat. Fat:1.55g; Sat. 0.22g; Total Fat: 3.29g; Cholesterol: 0 mg; Sodium: 243.13 mg.
Food exchange: 1 carbohydrate, 1/2 fat

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)

Highlights

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