Since today is Monday, and I've got Meatless Monday recipes on my Confessions of a Foodie Blog, I'm going to try having more vegetarian diabetic recipes here on Mondays. And yes, it is possible to be both diabetic and a vegetarian; the two are not mutually exclusive. That said, here are today's six diabetic and vegetarian recipes. Enjoy!
TERIYAKI TOFU KABOBS
Yield 4 servings
Serving Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
Source: California Strawberry Commission
Find this recipe at: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/779.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information (Per Serving): Calories: 58; Protein: 5 g; Sodium: 138 mg; Cholesterol: 7 mg; Fat: 2.8 g; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
MARINATED ARTICHOKE COLESLAW
Glycemic Index: 8, Glycemic Load: Less than 1
Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Find this recipe at: http://diabeticgourmet.com/recipes/html/755.shtml
Ingredients
3 cups shredded green cabbage
1/2 cup chopped (cored and seeded) red bell pepper
2 green onions, thinly sliced
2 tablespoons nonfat mayonnaise
1 (6 ounce) jar marinated artichoke hearts, drained and chopped
2 tablespoons nonfat Italian dressing
Directions
In large bowl, combine cabbage, bell pepper, green onions, mayonnaise, artichoke hearts, and dressing and toss gently to coat.
Serve immediately, or cover and refrigerate up to 6 hours before serving.
Nutritional Information Per Serving: Calories: 28; Protein: 2 g; Sodium: 169 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
ROASTED CORN WITH CUMIN AND LIME
Find this recipe at: http://diabeticgourmet.com/recipes/html/341.shtml
Makes 6 servings
Ingredients
1 Tbsp. fresh lime juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. extra virgin olive oil
6 ears fresh corn, in the husk
2 limes, cut lengthwise into wedges
Directions
Heat the grill or preheat the oven to 500 degrees.
In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.
Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.
Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.
Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)
Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 207 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat
CHILLED TOMATO SOUP
Prep Time: 15; Minutes - Cost: $; Servings: 4 - Difficulty Level: 2; Source: Family Circle's "All-time Favorite Recipes"
To view online, click here.
Ingredients
3/4 cup finely diced, seeded, unpeeled cucumber
1/2 cup chopped fresh basil
1/4 cup finely chopped red onion
2 tablespoons extra-virgin olive oil
3 pounds tomatoes, chopped
3 tablespoons balsamic vinegar
2 teaspoons salt
1/2 teaspoon black pepper
Directions
Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion and 2 teaspoons oil in a small bowl.
Working in batches, puree tomatoes, vinegar, salt, pepper and remaining cucumber, basil and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).
Nutritional Information Per Serving: Calories: 143 ; Protein: 3 g ; Fat: 8 g; Carbohydrates: 19 g; Exchanges: 1-1/4 Starch, 1 Low-Fat Meat, 1 Fat
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