Healthy and Delicious Recipes - Good for Diabetics, Too
July 2005
What is the difference between diabetic recipes and tasty and healthy recipes? There isn't any difference at all. That's why we are changing the name of this section to Healthy and Delicious Recipes, that are good for diabetics too. Also, we are now offering recipes from the Duke University Diet and Fitness Center. The Duke Diet and Fitness Center's meals are low in calories, fat and sodium, but high in taste and very filling. We will continue to have recipes from Jyl Steinback, America's Healthiest Mom.

Asian Duck Salad
Baked Thai Pork Chop
Chunky Gazpacho
Pineapple Tuna Wraps
Veggie 'n' Beef Burgers
Freezer Pineapple Pudding Mold

Asian Duck Salad
Source: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook
By Duke University Diet & Fitness Center

Yield: 4 servings
Serving Size: 2 oz.

Thinly slice duck and add teriyaki sauce, honey, soy sauce, zing sauce, and scallions. Mix well.

In a separate bowl, mix greens and cabbage together. Put down about 1¼ cup of the mixture onto the center of a plate and top with about 3.5 oz. of the duck salad.

Thinly slice the red pepper and garnish the top of the salad. Also top with about ¾ tsp of chopped peanuts.

*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.

Baked Thai Pork Chop
By Duke University Diet & Fitness Center

Yield: 12
Serving Size: 1 (4 oz.) chop

Combine all ingredients in food processor and grind until fine and well combined; put in large plastic bag.

Marinade

Combine all ingredients in large bowl and mix well; add pork chops and marinade; put in coating mix and cover thoroughly. Put coated chop on sprayed sheet pan and bake for approximately 20 minutes at 375ºF or until done.

*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.

Chunky Gazpacho
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Serves: 6

Set aside 1 cup bell pepper, ½ cup green onions and 1 cup cucumber; store in plastic bag. Combine remaining ingredients except croutons in blender and blend until smooth. Pour gazpacho into bowl; cover and refrigerate until ready to serve. When ready to serve, add reserved vegetables and top with croutons.

Pineapple Tuna Wraps
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Serves: 6

Combine cream cheese and mayonnaise in medium bowl; beat with electric mixer until blended creamy and smooth. Add tuna, pineapple, parsley and almonds; mix well. Season with pepper. Divide mixture among tortillas; roll and wrap with plastic wrap. Store in refrigerator up to 2 days.

Veggie 'n' Beef Burgers
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Serves: 4

Combine all ingredients in a medium bowl and mix well. Shape into four large patties. Arrange on plate; cover and refrigerate until ready to cook or up to 24 hours. Preheat grill, broiler or skillet and cook to desired doneness. Burgers can also be cooked, refrigerated or frozen and reheated, if desired.

Freezer Pineapple Pudding Mold
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Serves: 8

*may use sugar free pudding mix for fewer calories

Combine pudding mix and pineapple (with juice) in medium bowl; mix well. Fold in whipped topping and mix until ingredients are blended. Pour mixture into freezer-safe mold; cover and freeze up to 3 months. When ready to serve: Place pudding mold in refrigerator at least 2 hours before serving. Remove from mold, slice and serve.