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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

For Father’s Day, plan a meal fit for a king. You’ll want to include this easy recipe, as it is a favorite for barbecuing. If using wooden skewers, soak them in water first to prevent burning. Chicken, pork, or shrimp can be substituted for beef. This recipe works well in diabetic menus.

1/3 cup lite soy sauce
1/2 cup water
2 tablespoons brown sugar or the equivalent in artificial sweetener
1 teaspoon ground ginger
1/2 teaspoon garlic powder
1 pound top sirloin, cut into 1" cubes

Mix soy sauce, water, brown sugar, ginger, and garlic powder in a shallow bowl. Add beef and marinate for 1–2 hours in the refrigerator.
Start the barbecue. Drain beef and discard marinade.
Thread beef on skewers, and place on hot grill. Close the hood and cook for 4 minutes. Turn the skewers and cook for another 3–6 minutes or until done to your liking.

Use our Grocery List to Print and add the ingredients for this recipe!

4 servings
Each Serving

1/4 recipe
Carb Servings

3 lean meat
Nutrient Analysis
calories 139
total fat 5g
saturated fat 2g
cholesterol 65mg
sodium 149mg
total carbohydrate 1g
dietary fiber 0g
sugars 1g
protein 22g

Source: Quick & Healthy Volume II, 2nd Edition, © Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW

Also available at local bookstores and online from, Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: or call 703-299-2046

Recipe updated June 1, 2016

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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.