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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

Serve this with Oven-Fried Fish or Oven-Fried Oysters. It’s a flavorful low-fat replacement for tartar sauce. This recipe also works well in diabetic menus.

1 cup chopped cucumber, not peeled
1/2 cup fat-free plain yogurt
1/4 cup chopped green onion
1/4 cup light mayonnaise
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon dried minced onion or 1 tablespoon fresh minced onion
1/4 teaspoon salt (optional)

Combine all ingredients. Cover and chill before serving.
Serve cold with seafood.

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

Makes 8 servings, 2 cups
Each Serving

1/4 cup
Carb Servings

1/2 fat
Nutrient Analysis
calories 37
total fat 3g
saturated fat 1g
cholesterol 3mg
sodium 87mg
total carbohydrate 3g
dietary fiber 0g
sugars 1g
protein 1g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 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 September 1, 2014

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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.