Monday Recipes

Here are today's six recipes to try. Enjoy!

SWEET POTATO CHOCOLATE TARTLETS

This begins, “One word: Scrumdiddlyumptious!” Makes 9 servings.

To view this online, click here.

Ingredients

2 medium sweet potatoes

1 cup almond meal

2 TBS unsweetened almond milk (any other kind of milk works also)

2 TBS canola oil

1/2 cup semi-sweet chocolate chips (use vegan chips if you're making these vegan)

Directions

Preheat the oven to 375ºF. Line a baking sheet with foil, parchment paper, or a silicone mat. Place the sweet potatoes on the baking sheet and bake for about 40 minutes, or until the sweet potatoes are easily pierced with a fork. Remove the sweet potatoes from the oven and let them cool. Once they are cool enough to handle, scoop out the flesh from the sweet potatoes. It should yield 1 1/2 to 2 cups.

In a small bowl, mix the almond meal, almond milk, and oil together until it turns into a dough. Line 9 muffin tins with silicone or paper cups. Divide the dough evenly among these cups and press the dough to the bottom of the muffin tin. Bake the crust for 10 minutes.

Place the chocolate chips in a microwave-safe bowl for melting. Set the microwave for about a minute and then check the chocolate. If the chocolate has barely melted, continue microwaving at 15-second increments until the chips are partially melted and very soft. Stir the chips together into a creamy consistency.

Mix the sweet potatoes and the melted chocolate together until well incorporated. I mashed the sweet potatoes with a potato masher first so that it would be easier to mix.

When the almond crust is done baking, fill each of the cups with the sweet potato and chocolate mixture. Bake these tartlets for 15 minutes.

Let the tartlets cool before serving. If you are using silicone cups, remove the tartlets by flipping the cups over the palm of your hand. They should come out quite easily.

Refrigerate any leftover tartlets in an airtight container.

MARINATED GRILLED VEGETABLES

This begins, “Garden-fresh veggies are basted with seasoned olive oil and grilled till they are tender.” Makes 6 servings.

To view this online, click here.

Ingredients

6 small onions, halved

4 medium carrots, cut into 1-1/2-inch chunks

1/3 cup olive oil

1/2 teaspoon dried rosemary, crushed

1/4 teaspoon dried marjoram

Dash pepper

6 pattypan or sunburst squash

1 medium zucchini, cut into 1-inch chunks

1 medium green pepper, cut into 1-inch pieces

1 medium sweet red pepper, cut into 1-inch pieces

Directions

In a large saucepan, cook onions and carrots in water for 10 minutes or until tender; drain. In a large bowl, combine oil and seasonings. Add the vegetables; stir to coat. Cover and refrigerate for at least 1 hour.

Drain, reserving marinade. Place vegetables on a grill rack or thread vegetables alternately onto skewers. Cover and grill over medium heat for 15-20 minutes or until tender. Turn and baste with reserved marinade three times.

OLD-FASHIONED TOMATO SOUP

Yield: 4 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/643.shtml

Ingredients

1 Tbsp. butter

1 onion, finely chopped

2 large garlic cloves, chopped

1 can (28-oz.) diced tomatoes

1 Tbsp. sugar

1 tsp. dried thyme

1/8 tsp. ground mace

Pinch of cayenne pepper

1/2 cup fat-free half-and-half cream

Salt and freshly ground black pepper

3 Tbsp. snipped dill, for garnish (optional)

Directions

Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.

Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.

Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.

Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.

Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable

CINNAMON RAISIN KUGEL

Yield: 12 servings

Online Recipe: http://diabeticgourmet.com/recipes/html/674.shtml

Ingredients

1 package (8 oz) low-fat cream cheese, softened

2 Tbsp stick butter, melted

3/4 cup Equal Sugar Lite

3 eggs

2 egg whites

1/2 cup low-fat milk (2%)

1 tsp vanilla

1/2 tsp ground cinnamon, divided

4 cup (8 oz) wide egg noodles, cooked and drained

1/2 cup golden raisins

2 Tbsp Equal Sugar Lite, additional

Directions

Preheat oven to 350F.

Beat cream cheese and butter until well combined. Mix in 3/4 cup Equal Sugar Lite, eggs and egg whites, milk, vanilla and 1/4 teaspoon ground cinnamon until well blended. Stir in cooked noodles and raisins.

Pour mixture into 13 x 9-inch baking pan well sprayed with non-stick cooking spray. Combine 2 tablespoons Equal Sugar Lite and remaining 1/4 teaspoon ground cinnamon. Sprinkle over top of noodle mixture.

Bake in preheated oven 20 to 25 minutes or until knife inserted near center comes out clean. Serve warm.

Nutritional Information Per Serving: Calories: 206; Protein: 7 g; Fat: 8 g; Sodium: 102 mg; Cholesterol: 79 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 11.5 g; Carbohydrates: 27 g

SPINACH AND ONION SOUP

Yield: 4 servings

Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml

Source: Great Healthy Food - Diabetes

Ingredients

1 tablespoon vegetable oil

2 medium onions, thinly sliced

3-3/4 cups vegetable stock

1 bay leaf

Salt and pepper

2/3 cup white wine

6 cups leaf spinach

Directions

Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.

Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.

Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.

Remove the bay leaf and serve hot.

Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat

BROCCOLI FRITTATA

Yield: 4 Servings; Online Recipe: http://diabeticgourmet.com/recipes/html/692.shtml

Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges.

Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat