Meatless Monday Diabetic Recipes

Enjoy!

QUINOA PILAF WITH RED AND YELLOW PEPPERS

Yield: 2-1/4 pounds; Serves: 12

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/611.shtml

Ingredients

2-1/2 tablespoons minced shallots

2 tablespoons minced garlic

20 fluid ounces Vegetable stock

12 ounces quinoa, well-rinsed

1/2 teaspoon salt

1/4 teaspoon ground white pepper

1 bay leaf

1 sprig thyme

7 ounces roasted red and yellow peppers, diced

Directions

In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.

Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.

Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.

Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.

Nutritional Information Per Serving: (3 ounces)

Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable

FRUITFUL FROZEN YOGURT

Yield: 6 servings

Online version: http://diabeticgourmet.com/recipes/html/841.shtml

Source: Diabetic Dream Desserts

Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml

Ingredients

1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)

4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)

Sugar substitute equal for 1/4 cup sugar

Directions

Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.

Spoon into dessert dishes and serve immediately.

Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate

ORZO-STUFFED EGGPLANT

This comes from Diabetes Self Management. Prep Time: 25 minutes; Cooking Time: 50 minutes; Serves 4, Serving Size: 2 halves.

To view this online, click here.

Ingredients

4 small eggplants (approximately 7 ounces each)

Nonstick cooking spray

1 cup orzo pastina, uncooked

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

2 cups canned tomatoes, drained and chopped

1 teaspoon dried oregano

1 teaspoon dried basil

Salt and pepper, to taste

8 ounces part-skim mozzarella, diced

1/4 cup grated Parmigiano-Reggiano cheese

Directions

Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.

Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.

Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.

When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.

Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.

LEMON-GLAZED BABY CARROTS

Yield: 4 servings

Source: America's Everyday Diabetes Cookbook

See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml

Ingredients

1 pound peeled baby carrots

1/4 cup vegetable stock

1 tablespoons margarine or butter

1 tablespoon brown sugar

1 tablespoon lemon juice

1/2 teaspoon grated lemon rind

1/4 teaspoon salt

Pepper to taste

1 tablespoon finely chopped fresh parsley or chives

Directions

In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.

Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.

Sprinkle with parsley or chives and serve.

Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat



ZUCCHINI AND CARROTS WITH FRESH HERBS

Yield: 6 servings

Serving size: 3/4 cup

View online: http://diabeticgourmet.com/recipes/html/768.shtml

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml

Ingredients

2 medium carrots, sliced

4 medium zucchinis, cut into julienne strips

2 tablespoons unsalted butter

1 tablespoon chopped fresh or 1 teaspoon dried thyme

1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed

2 teaspoons fresh lemon juice

1/8 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions

Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.

Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.

Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.

Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable