Meatless Monday

Since it's Monday, I'm adding Meatless Monday to Diabetic Delights. That said, here are today's six vegetarian diabetic recipes to try out. Enjoy!

Enjoy!

GREEN BEANS WITH MUSHROOMS

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/46.shtml

Ingredients

2 pound fresh green beans

4-5 teaspoons water

1 cup fresh mushrooms, quartered

1 teaspoon garlic

2 teaspoons olive oil

Directions

In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.

Add Green Beans and lower heat to medium-high and cover.

When Green Beans are fork-tender, take off heat and drain water.

In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.

Add Green Beans and toss. Serve Hot.

Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat

GOLDEN PEANUT BUTTER COOKIES

Yield: 40 cookies

Serving size: 1 cookie

Source: The Complete Diabetes Prevention Plan

Find this recipe at: http://diabeticgourmet.com/recipes/html/787.shtml

Ingredients

1 cup whole-wheat pastry flour

3/4 cup oat flour

Sugar substitute equal to 1/4 cup sugar

3/4 teaspoon baking soda

3/4 teaspoon baking powder

2/3 cup peanut butter

1/4 cup plus 2 tablespoons margarine or butter

3/4 cup light brown sugar

1/4 cup fat-free egg substitute

2 tablespoons pure maple syrup

1 teaspoon vanilla extract

Directions

Preheat oven to 350 degrees F.

Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.

Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.

Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.

Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.

Nutritional Information Per Serving: Calories: 77; Protein: 2 g; Fat: 4 g; Sodium: 82 mg; Cholesterol: 0 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.9 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Fat

DUTCH APPLE PIE

Servings: 12

View recipe: http://diabeticgourmet.com/recipes/html/50.shtml

Ingredients

1/4 cup flour

1/2 cup quick cooking oats

1/2 teaspoon cinnamon

5 cup sliced baking apples

Sweetener equal to 1/2 cup sugar

1/2 cup unsweetened frozen apple juice concentrate

Pie crust for 1 crust pie

Topping:

1/4 cup flour

1/2 cup quick cooking oats

Sweetener to equal 1/2 cup brown sugar

1 teaspoon cinnamon

1 package sugarfree instant vanilla pudding mix

1/2 cup butter or margarine

Directions

Mix flour, oats, cinnamon, and sweetener with a fork.

Pour over sliced apples and mix well.

Pour apple juice over top of apples and mix well again.

Put apple mixture in pie crust; set aside.

For topping:

Mix dry ingredients with fork.

Add butter and cut into dry ingredients with a pastry blender or 2 knives until it resembles coarse crumbs, Pour mixture over pie filling and press down evenly over apples.

Bake at 400 degrees for 45-55 minutes.

Nutritional Information Per Serving: Calories: 251; Fat: 12 g; Sodium: 238 mg; Cholesterol: 5 mg ; Carbohydrates: 25 g

LENTIL AND RICE STUFFED SQUASH

Yield: 6 servings

Serving size: halved zucchini

Find this recipe at: http://diabeticgourmet.com/recipes/html/783.shtml

Ingredients

1/2 cup brown basmati rice

1/3 cup French green lentils

2 cups fat-free vegetable broth

3 large summer squash (about 2-2 1/2 lb.), halved

1 Tbsp. extra virgin olive oil

2/3 cup finely chopped red onion

2 garlic cloves, finely chopped 3 whole scallions, chopped

3 cups escarole, rolled up and sliced thin

1-2 Tbsp. finely-chopped fresh dill (optional)

1/4 cup chopped flat-leaf parsley

1/8 tsp. red pepper flakes, optional

Salt and freshly-ground black pepper

6 Tbsp. crumbled feta cheese

Directions

Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.

If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.

Place a rack in the center of the oven. Preheat the oven to 350 degrees.

Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes. Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.

In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.

Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.

Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat

MILK CHOCOLATE CRUNCH

Servings: 54 (1-inch) squares

View recipe: http://diabeticgourmet.com/recipes/html/61.shtml

Source: Family Circle's All Time Favorite Recipes

Ingredients

2 milk chocolate bars (7 ounces each), chopped

1-1/2 cups crisp rice cereal

1 cup dark raisins

Directions

Line bottom of an 8x8x2 inch pan with aluminum foil; smooth out wrinkles.

Place chocolate in a microwave-safe bowl. Microwave at 100% power, checking every 30 seconds, until melted. Stir chocolate until smooth.

Stir cereal and raisins into chocolate until well combined. Spread mixture evenly in prepared pan. Refrigerate about 2 hours or until mixture is firm.

Invert pan onto a work surface; remove pan and peel off aluminum foil. Cut into squares and serve. Squares can be stored in an airtight container in refrigerator up to 2 weeks.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch/Bread

SPINACH AND BROWN RICE CASSEROLE

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/237.shtml

Ingredients

Vegetable Oil spray

10 ounces fresh spinach OR 10-oz package frozen no-salt-added chopped spinach, thawed

3 cups cooked brown rice (about 1 cup uncooked)

2 cups nonfat or low-fat cottage cheese

Egg substitute equivalent to 1 egg or 1 egg

1 tablespoon all-purpose flour

1 tablespoon grated Parmesan cheese

1/2 teaspoon dried thyme, crumbled

Pepper to taste

1 teaspoon light margarine

1-1/2 cups chopped onion (3 medium)

3 medium cloves, garlic, minced, or 1-1/2 tsp bottled minced garlic

8 ounces fresh mushrooms, sliced (2 to 2-1/2 cups)

3 tablespoons grated Parmesan cheese

2 tablespoons sunflower seeds

Directions

Preheat oven to 375F. Lightly spray a 13x9x2-inch pan with vegetable oil spray.

If using fresh spinach, remove large stems and tear leaves into bite-size pieces. If using frozen spinach, squeeze out moisture. Set aside.

In a large bowl, combine rice, cottage cheese, egg substitute, flour, 1 tablespoon Parmesan, thyme, and pepper. Set aside.

In a large saucepan, melt margarine over medium-high heat. Saute onions and garlic until onion is translucent, 2 to 3 minutes. Reduce heat to low and add spinach and mushrooms. Cook, covered, for 3 to 5 minutes.

Add cottage cheese mixture and blend well. Spoon mixture into pan and sprinkle with 3 tablespoons Parmesan and sunflower seeds. Bake, uncovered, for 25 to 30 minutes.

Nutritional Information Per Serving: Calories: 182; Protein: 13 g; Fat: 3 g; Sodium: 319 mg; Cholesterol: 8 mg; Carbohydrates: 25 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable, 3/4 Low-Fat Milk