Healthy and Delicious Recipes - Good for Diabetics, Too
March 2006
We have some fantastic recipes for Easter and Passover or anytime from Jyl Steinback, America's Healthiest Mom and from the Duke Diet and Fitness Center.

Matzo Balls for Quick-Fix Soup
Asparagus with Fresh Herbs
Green Bean Provençal
Carrot-Zucchini Kugel
Pepper Crusted Beef Tenderloin with Horseradish Sauce
Garlic-Rosemary Roasted Chicken
Strawberry Fluff

Matzo Balls for Quick-Fix Soup
Serves:  6
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Pour egg whites into medium bowl; beat with electric mixer or whisk until stiff. Gradually add egg substitute and mix lightly. Combine matzo meal, onion, Mrs. Dash seasoning, parsley and pepper in plastic bag; shake until ingredients are blended. Add crumb mixture to egg mixture, stirring until ingredients are blended. Form mixture into 1 inch balls and place in 10 cups boiling water. Reduce heat to low, cover and simmer until matzo balls are soft and fluffy, 20 to 30 minutes. Using slotted spoon, carefully remove matzo balls from water; drain well. Line baking sheet with foil; arrange matzo balls in single layer on baking sheet, cover with plastic wrap and freeze 10 to 15 minutes. Remove from freezer; store matzo balls in plastic freezer bags until ready to serve. Add frozen matzo balls to boiling chicken broth and cook over medium heat until thawed and heated through. If desired, add frozen mixed vegetables to soup; bring to a boil and cook just until vegetables are tender. For a full meal, add cooked chicken.

Asparagus with Fresh Herbs
Serves:  4
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

Place asparagus spears in microwave-safe baking dish; sprinkle with water and microwave on High 4 to 5 minutes, just until crisp-tender. While asparagus is cooking, combine remaining ingredients in a small saucepan. Cook, stirring constantly, over medium-high heat. When asparagus is done, spoon sauce over top and serve immediately.

Green Bean Provençal
Source: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook
By Duke University Diet & Fitness Center

Yield: 3 cups     Serving Size: ½ cup

Heat oil in a nonstick pan and add tomatoes, onion, and garlic. Cook for 2 minutes. Add white wine vinegar, green beans, thyme, black pepper and water. Cover and simmer for 10 minutes or until beans are tender. Sprinkle Parmesan cheese on top.

*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.

Carrot-Zucchini Kugel
Serves:  6
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat oven to 350ºF. Spray 9 X 13 inch baking dish with cooking spray. Pour 1 tbsp. vegetable broth into pan; place in oven 3 to 5 minutes to heat. Combine zucchini, carrots, potato, onion powder, ¾ cup egg substitute, 2 tbsp. matzo meal, Italian seasoning, pepper and Mrs. Dash seasoning; mix until thick and smooth. If needed, add additional egg substitute and/or matzo meal to reach desired texture. Pour mixture into baking dish; spray lightly with cooking spray. Bake 45 to 60 minutes, until golden brown. Cool to room temperature; kugel can be cut into individual servings, wrapped in freezer wrap and stored in freezer up to 2 months. To reheat: Microwave on High 1 to 3 minutes, until heated through. Kugel can be served hot or cold; garnish with nonfat sour cream, if desired.

Pepper Crusted Beef Tenderloin with Horseradish Sauce
Source: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook
By Duke University Diet & Fitness Center

Yield: 4     Serving Size: 4 oz. tenderloin with 1 tbsp. horseradish sauce on top or side

Clean tenderloin and rub in olive oil. Mix the breadcrumbs, parsley, pepper and salt together to make a crumb mixture. Rub the tenderloin over with the crumb mixture. Place in oven until the internal temperature is 140ºF. Let tenderloin stand for 10 minutes before cutting into 4 oz. portions. Mix sour cream, horseradish, lemon rind, Worcestershire sauce and hot sauce together in a mixing bowl. Serve sauce on side.

*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.

Garlic-Rosemary Roasted Chicken
Source: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook
By Duke University Diet & Fitness Center

Yield: 8     Serving Size: 6 oz.

Preheat oven to 400ºF (best in convection oven with fan on). Rinse chicken under cold water; pat dry. Smear rosemary and crushed garlic on top of skin of breast and drumsticks. Cook skin side down. Cut a thin slice from end of each onion. Use olive oil to coat garlic cloves and onions and roast in oven at 400ºF for 10 minutes. Cover onions and garlic loosely with foil; let stand 10 minutes. Insert meat thermometer into meaty part of thigh, making sure not to touch bone, and get a reading of 150ºF. Bake at 400ºF for 45 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.

Strawberry Fluff
Serves:  6
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

In a medium bowl, dissolve gelatin in boiling water. Stir in cold water, cover and refrigerate 45 to 50 minutes, until partially set. Add yogurt; beat with electric mixer until light and fluffy. Place ¼ cup strawberries in each of 6 dessert dishes. Divide gelatin mixture and spoon over strawberries. Top with remaining strawberries. Cove and chill 2 hours or overnight before serving. Top each dessert with 1 tablespoon whipped topping and remaining strawberries before serving, if desired.