ADA & AHA Unite to Create Healthy Cookbook

American Diabetes Association & American Heart Association Unite to Create Healthy Cookbook

Diabetes & Heart Healthy Meals For Two

For people with diabetes or heart disease, preparing meals at home is a great way to better control what they are eating. The American Diabetes Association and American Heart Association have joined forces to create Diabetes & Heart Healthy Meals For Two: Over 150 Delicious Recipes that Help You (Both) Eat Well and Eat Right, which contains simple yet flavorful recipes, specially designed for two, that fall within the guidelines of a healthy eating plan.

This recent collaboration, from two of the largest health associations in America, focuses on recipes that make only two servings. Because so many adults with diabetes are older, two-serving meals are perfect for those without children in the house, as well as for those living alone who want to keep leftovers to a minimum. The recipes take on average ten minutes to prepare, not including cooking time, which means dinners are a breeze to put together. All the recipes include information on calories, fat, cholesterol, sodium, carbohydrates, and protein, as well as diabetic exchanges or choices, perfect for those following a prescribed eating plan. The recipes in this cookbook meet the nutrition guidelines of the American

Diabetes Association and the dietary recommendations of the American Heart Association. Since heart disease strikes people with diabetes twice as often as the rest of the population, this book is essential for millions of Americans.

From delicious appetizers like Pita Nachos to starters such as Cuban Black Bean Soup, and salads like Red and Green Apple Salad with Raspberry Vinaigrette or Spicy Marinated Broccoli Salad, there is something to tempt every palate. With main dishes featuring seafood like Tilapia with Tomatoes and Capers, poultry such as Crisp Chicken with Raspberry Dipping Sauce, or a hearty yet simple meat dish like Sirloin Steak with Balsamic Mushrooms, the choice to "dine in is made even easier. Also included are a variety of vegetarian entrees like Portobello Benedict, side dishes, as well as breads and breakfast dishes. Diabetes & Heart Healthy Meals For Two has enough savory elements to capture even the most dedicated gourmet’s attention while retaining enough simple ingredients and steps to keep the most time-crunched cook in the kitchen for the briefest amount of time possible.

In addition to a few main ingredients, most of the recipes feature a variety of seasonings and fresh herbs, to make the dishes flavorful, while still remaining within healthy guidelines. Whether preparing a romantic dinner, or a simple every day meal, Diabetes & Heart Healthy Meals For Two is a great way for couples, roommates, or anyone looking to share a delicious meal that is simple to prepare, and most importantly, healthy.

Diabetes & Heart Healthy Meals For Two is available at http://store.diabetes.org or by calling 1-800-ADA-ORDER (1-800-232-6733).

Order today and get 20% off. Use Promo code MAY28. Shipping, taxes, and other discounts excluded. Offer valid through June 12, 2009. Your direct purchases support ADA’s mission to find a cure and to make lives better for people with diabetes.

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Spinach & Orange Salad with Pumpkin Seeds

(From "Diabetes & Heart Healthy Meals for Two, p. 31)

Serves 2; 1 cup salad and 2 tablespoons dressing per serving
Preparation time: 15 minutes

This fresh salad will taste perfect any time of the year but may be especially welcome in the fall or winter, when citrus is more plentiful and other produce is in short supply.

1 cup loosely packed spinach leaves
2 tablespoons sliced celery
2 small button mushrooms, sliced
1 thin slice red onion, halved and separated into rings
½ medium orange, peeled and sectioned
2 tablespoons fresh orange juice
1 tablespoon fresh lemon juice
1 teaspoon olive oil (extra-virgin preferred)
1 teaspoon soy sauce (lowest sodium available)
1 teaspoon honey
⅛ teaspoon ground ginger
⅛ teaspoon pepper (coarsely ground preferred)
1 tablespoon shelled roasted unsalted pumpkin seeds (pepitas)

1. In a medium salad bowl, toss together the spinach, celery, mushrooms, onion, and orange sections.

2. In a small bowl, whisk together the remaining ingredients except the pumpkin seeds. Drizzle over the salad. Toss to combine. Garnish with the pumpkin seeds.

Exchanges/Choices
½ Fruit
1 Vegetable
1 Fat

Calories 105
Calories from Fat 45
Total Fat 5.0 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 2.6 g
Cholesterol 0 mg
Sodium 115 mg
Total Carbohydrate 13 g
Dietary Fiber 2 g
Sugars 9 g
Protein 4 g

Barbecued Rosemary Chicken

(From "Diabetes & Heart Healthy Meals for Two, p. 88)

Serves 2; 3 ounces chicken and 2 tablespoons sauce per serving
Preparation time: 10 minutes

The combination of fresh rosemary, balsamic vinegar, and barbecue sauce transforms grilled chicken from ordinary into sensational. Serve with grilled eggplant slices and quartered tomatoes.

2 teaspoons olive oil
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
1 medium garlic clove, minced
1 tablespoon chopped fresh rosemary
⅛ teaspoon salt
⅛ teaspoon pepper
2 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
Cooking spray
3 tablespoons barbecue sauce (lowest sodium available)
1 tablespoon balsamic vinegar
1 teaspoon honey

1. In a nonmetallic bowl, stir together the oil ,lemon zest, lemon juice, garlic, rosemary, salt, and pepper. Add the chicken, turning to coat. Cover and refrigerate for 30 minutes to 8 hours. If marinating for more than 30 minutes, turn several times.

2. Lightly spray the grill rack with cooking spray. Preheat the grill on medium.

3. Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. Transfer to plates.

4. Meanwhile, in a small saucepan, whisk together the barbecue sauce, vinegar, and honey. Cook over medium-low heat for 3 to 4 minutes, or until heated through, stirring occasionally. Spoon the mixture over the cooked chicken.

Exchanges/Choices
1 Carbohydrate
3 Lean Meat
½ Fat

Calories 235
Calories from Fat 65
Total Fat 7.0 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 4.3 g
Cholesterol 65 mg
Sodium 390 mg
Total Carbohydrate 17 g
Dietary Fiber 0 g
Sugars 13 g
Protein 24 g