Healthy and Delicious Recipes - Good for Diabetics, Too
August 2005

Why is it that summer is the shortest season of the year? Can it be that school is starting already? Lazy days have given way to rushing around. In honor of those first few days of the school year, let us make it easier for you with some great tasting, healthy recipes that are easy to prepare and your kids will love.

In addition to great recipes by Jyl Steinback, America's Healthiest Mom, and Duke University's Diet and Fitness Center's recipes, we welcome Sensational Stevia Desserts recipes, by Lisa Jobs.

Barbecue Pork Tenders
Hot Chicken Salad
Eggplant Parmigiana
Turkey Sloppy Joes
Coconut-Pineapple Cruise
Wonderful White Chocolate Chip-Cherry Cookies

Barbecue Pork Tenders
Serves:  12
Source:  Countertop Magician
by Jyl Steinback (www.AmericasHealthiestMom.com)

Spray large nonstick skillet with cooking spray. Sprinkle pork strips with 1 teaspoon garlic powder; cook over medium heat until browned on all sides. Combine Worcestershire sauce, soy sauce, cider, brown sugar, barbecue sauce, and pineapple, with juice, in slow cooker and stir until mixed. Add pork strips; cover and cook on Low 8 to 10 hours.

Hot Chicken Salad
Serves:  4
Source:  Countertop Magician
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat toaster oven to 425ºF. Spray square baking dish with cooking spray. Combine chicken, celery, mayonnaise, pimiento, red onion, lemon juice, and pepper in dish and mix well. Place chips in a resealable plastic bag; crush with rolling pin or by hand. Add cheddar cheese to bag and shake until ingredients are mixed. Sprinkle mixture over top of casserole. Bake 25 to 35 minutes, until bubbly hot and lightly browned.

Eggplant Parmigiana
Source: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook
By Duke University Diet & Fitness Center

Marinara Sauce: 16½ cups     One pan serves: 8

Marinara Sauce

In pot, heat oil and sauté onion. Add garlic, then tomatoes, and then all other ingredients. Simmer gently over low heat about 45 minutes, stirring occasionally.

Eggplant Parmigiana

Preheat oven to 325ºF. Peel eggplant and evenly slice cross ways ¼ inch thick. Mix together eggs, ½ cup milk and 1 tbsp. Parmesan cheese into a batter. Dredge eggplant slice in batter and coat with breadcrumbs. Place into a cookie sheet or flat baking pan sprayed with vegetable spray or lined with parchment paper. Place pan into oven for 15 - 20 minutes or until golden brown and a little crisp. Using a 9 X 12 baking pan, cover bottom lightly with sauce. Add a layer of the baked eggplant slices and cover with sauce. Sprinkle lightly with grated Parmesan cheese and mozzarella cheese. Repeat layers and finish with marinara sauce, Parmesan cheese and mozzarella cheese. Place in a 350ºF oven for 20 - 30 minutes.

*The Duke Diet and Fitness Center's meals are low in calories, fat and sodium, but high in taste. The Center's meals have a daily total of approximately 1,500 mg of sodium. The USDA 2005 dietary guidelines for Americans is to consume less than 2,300 mg of sodium.

Turkey Sloppy Joes
Source: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook
By Duke University Diet & Fitness Center

Yield: 8     Serving Size: ⅓ cup (whole wheat bun)

In a heavy bottomed saucepan, stir together molasses and chili powder. Whisk in the tomatoes, vinegar, ketchup, corn syrup, water and orange juice. Bring to a boil, reduce heat and simmer uncovered for 30 minutes, stirring occasionally. In separate pan sauté ground turkey until it is no longer pink. Add onions, peppers, salt and pepper. Continue cooking until vegetables soften slightly. Add sauce to meat mixture, reduce to low heat and simmer until thick. Serve on whole wheat buns.

*The Duke Diet and Fitness Center's meals are low in calories, fat and sodium, but high in taste. The Center's meals have a daily total of approximately 1,500 mg of sodium. The USDA 2005 dietary guidelines for Americans is to consume less than 2,300 mg of sodium.

Coconut-Pineapple Cruise
Serves:  2
Source:  Countertop Magician
By Jyl Steinback (www.AmericasHealthiestMom.com)

Combine milk, frozen yogurt, coconut extract, pineapple, and ice cubes in blender and process until smooth and creamy.

Wonderful White Chocolate Chip-Cherry Cookies
Source: Sensational Stevia Desserts
By Lisa Jobs (www.steviadessert.com)
Serving Size: 2 cookies    Yield: 26 cookies

*the sweetness potency of stevia varies greatly by manufacturer. you may have to adjust, based on your own sweetness preferences.

Preheat oven to 350ºF. Place parchment paper on two cookie sheets. Beat eggs, stevia and vanilla extract with electric mixer. Add butter and blend well until smooth and creamy. Sift flour, baking powder and salt, then add half to egg mixture. Mix well. Add the balance of the dry ingredients and mix thoroughly. Dough will be thick. Process dried cherries in food processor until in large bits. Fold chips and cherries into dough mixture. Shape into 1¼ inch balls and press down with hand until about 2 inches flat onto baking sheets. Bake for 10 to 12 minutes or until bottom of cookie becomes slightly browned. Cool on wire racks.

Variation: Chocolate Chip Cookies
Replace white chocolate chips for regular chocolate chips, increase stevia to 1 tsp. and reduce baking powder to ½ teaspoon.

Note: These cookies do not brown on top like cookies made with sugar, so first check the bottom of the cookies for browning. You can also put a toothpick in the center of one and see if it's dry. If so, then the cookie is done. The result will be a soft, cake-like "wonderful" cookie!