Diabetes & Heart Healthy Meals for Two is a tasty collaboration of the American Diabetes Association (ADA) and the American Heart Association (AHA) . Every recipe meets the nutrition guidelines of the ADA and dietary recommendations of the AHA.
As an added bonus, every recipe also includes information on calories, fat, cholesterol, sodium, carbohydrates and protein, as well as diabetic exchanges or choices, perfect for if you are following a prescribed eating plan or are keeping a healthy check on your diet.
If you have diabetes or heart disease, preparing meals at home is an effective way for you to eat healthfully and control your diet. And if happen to be cooking only for you or only for you and your mate – because your kids are rarely home for dinner or are no longer living at home – the ADA and AHA designed this cookbook with you in mind. All of the recipes are designed to feed two people or make two servings.
It is definitely a convenience to eat out frequently, especially if you have a busy schedule or a lack of time to cook. But eating out also means you have much less control over how your meals are prepared, making it a challenge to monitor your food exchanges or saturated and trans fat intake.
The delectable recipes in Diabetes & Heart Healthy Meals for Two will keep you healthfully fed with very little prep time. Each of the recipes takes an average of 10 minutes to prepare (not including cooking time), meaning your healthy meals won't interfere with your jam-packed day nor require a lot of time in the kitchen.
Open the book and you are greeted with a mouthwatering myriad of meals for two. Scrumptious appetizers, like Roasted Moroccan Chickpeas and Cherry Tomato Toppers will easily whet your appetite. Satisfying soups, such as Broccoli Cheddar or Onion-Sage, make an excellent starter course. With over 20 salads, including Spinach and Orange Salad with Pumpkin Seeds, Roasted Asparagus Salad, and Quinoa Shrimp Salad, you won't have any problem getting your "5-a-day."
If fish is your thing, you can savor Blackened Catfish, Crisp Pecan Tilapia or Salmon with Blueberry Sauce (see recipe below). Poultry dishes include Cremini-Stuffed Chicken Breasts, Greek Chicken Pot Pie, and Stuffed Picadillo Poblanos.
For you meat eaters, Sirloin with Orange Soy Sauce, Hungarian Goulash, or Beefy Manicotti Alfredo are guaranteed to satisfy. And if you prefer meat-free dishes, you'll love the Mushroom Stoganoff with Brown Rice, Bulgur and Butternut Squash, and Vegetable Lasagna.
You'll get your fill of vegetables and side dishes, too - Five-Spice Green Beans, Eggplant with Avocado Salsa, and German Red Cabbage and Apples, among many others, pair well with a number of entrees in the book.
For breakfast, you can enjoy Peach Melba Breakfast Parfaits, Fruit-Filled Pancake Puffs, and Spiced Sweet Potato Waffles.
And for dessert? Sink your fork into Pumpkin Cakes, Tiramisu, or Chai Panna Cotta.
The recipes in this invaluable cookbook are nothing short of gourmet. Your mate will never suspect that the dishes are good for you, too.
Blueberry sauce with a splash of balsamic vinegar and a hint of orange is an ideal topping for baked salmon.
2 salmon fillets with skin (about 5 ounces each), rinsed and patted dry
1/4 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon pepper
1/4 cup low-sodium vegetable broth
1/2 tablespoon cornstarch
1/2 cup frozen blueberries
1 tablespoon fresh orange juice
2 teaspoons balsamic vinegar
1/2 teaspoon honey
2 teaspoons sliced green onions
1. Preheat the oven to 350 degrees F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray.
2. Put the fish with the skin side down on the baking sheet. Sprinkle the garlic powder, salt and pepper over the fish.
3. Bake for 20 minutes, or until the fish flakes easily when tested with a fork.
4. Meanwhile, in a small saucepan, whisk together the broth and cornstarch until smooth. Whisk in the remaining ingredients except the green onion. Cook over medium-high heat for 5 to 6 minutes, or until the mixture comes to a boil and thickens, stirring frequently.
5. Reduce the heat and simmer for 2 to 3 minutes, stirring often. Remove from the heat. Stir in the green onion. Spoon over the fish. Remove skin before eating the fish.
3 Lean Meat
Calories 235, Calories from Fat 90, Total Fat 10.0 g, Saturated Fat 1.7 g, Trans Fat 0.0 g, Polyunsaturated Fat 2.3 g, Monounsaturated Fat 4.7 g, Cholesterol 75 mg, Sodium 230 mg, Total Carbohydrate 11 g, Dietary Fiber 1 g, Sugars 6 g, Protein 25 g
Recipe reprinted with permission from Diabetes & Heart Healthy Meals for Two, published by the American Diabetes Association
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