Meatless Monday

Since it's Monday - which means Meatless Monday - here are today's six vegetarian diabetic recipes. Enjoy!

ASPARAGUS WITH RED PEPPER SAUCE

Servings: 2

View recipe: http://diabeticgourmet.com/recipes/html/65.shtml

Ingredients

1/2 pound asparagus stalks

1-1/2 large large red peppers

1-3/4 tablespoons olive oil

1/2 tablespoon balsamic vinegar

1/4 teaspoon fresh thyme leaves

Salt & pepper

Directions

Peel the asparagus if necessary and cook the stalks in lightly salted water for 4 to 8 minutes, until fork tender.

Drain under cold water and set the stalks aside.

Broil the peppers on all sides until lightly scorched.

Place the cooked peppers in a paper bag for 10 minutes.

Remove the peppers and peel off the skin.

Cut open the peppers and remove the stem, seeds and white flesh.

Puree the peppers in the food processor.

Mix in the olive oil, balsamic vinegar and thyme.

Taste for seasoning and add salt and pepper if desired.

Place equal amount of the puree on 2 serving dishes.

Top with equal amounts of asparagus.

Nutritional Information Per Serving: Calories: 73; Protein: 3 g; Fat: 3 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat

LEMONY ANGEL HAIR TOSS

Makes 8 servings.

Source: Dreamfields Healthy Carb Pasta

Find this recipe at: http://diabeticgourmet.com/recipes/html/795.shtml

Ingredients

1 box Dreamfields Angel Hair

1/3 cup olive oil

1/3 cup fresh lemon juice

1/4 teaspoon salt

2 cups packed baby arugula

2 cups halved cherry and/or grape tomatoes, assorted colors if possible

1/3 cup freshly shredded Parmesan cheese

1/3 cup toasted pine nuts (optional)

Salt and pepper (optional)

Directions

Cook pasta according to package directions. Drain; rinse in cold water or in ice water until completely cooled and drain well.

Meanwhile, in small bowl, whisk together olive oil, lemon juice and salt. Toss with pasta.

Add arugula, tomatoes and cheese to pasta. Toss gently to combine. Sprinkle with pine nuts and season with salt and pepper, if desired. Serve at room temperature or chilled.

Nutritional Information Per Serving: Calories: 262; Protein: 8 g; Fat: 11 g; Sodium: 143 mg; Cholesterol: 2 mg; Dietary Fiber: 5 g; Carbohydrates 37g

GARDEN VEGETABLE AND TEMPEH SAUTE

Yield: 4 servings

Source: 1,001 Delicious Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/657.shtml

Ingredients

2 cups frozen stir-fry pepper blend

1 teaspoon minced garlic

1-2 teaspoons olive oil

1 package (8 ounces) tempeh, cut into 1/2-inch cubes

1 cup tomato juice

2 tablespoons tamari soy sauce

1 medium zucchini, sliced

2 cups (4 ounces) sliced mushrooms

1 teaspoon dried basil leaves

1 teaspoon dried oregano leaves

1/4 teaspoon cayenne pepper

2 medium tomatoes, cut into wedges

Salt, to taste

Directions

Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes. Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.

Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.

Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat

EGGPLANT AND TOMATO CASSEROLE

Serves: 8

View Online: http://diabeticgourmet.com/recipes/html/310.shtml

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

1 large eggplant (2 pounds), peeled, cut into 1-inch cubes

1/2 cup seasoned dry bread crumbs

1/3 cup chopped onion

3 cloves garlic

1-1/2 teaspoons dried oregano leaves, divided

1/2 teaspoon dried basil leaves

1/4 teaspoon dried thyme leaves

Salt and pepper, to taste

2 eggs

3 medium tomatoes, sliced

1/4 cup grated fat-free Parmesan cheese

Directions

Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.

Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.

Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

SPINACH, FETA AND GRAPE TOMATO OMELET

Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml

Yield: 4 servings.

Serving size: 1/2 omelet.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

Ingredients

2 cups egg substitute

3 Tbsp fat-free milk

2 cups loosely packed baby spinach

2 Tbsp chopped fresh basil leaves

1 Tbsp canola oil

1 cup grape tomatoes, quartered

1/2 tsp chopped fresh rosemary leaves

1/2 cup reduced-fat feta cheese

Directions

Combine egg substitute and milk in a medium bowl and whisk until well blended.

Place spinach and basil in another medium bowl; set aside.

Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.

Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.

When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.

Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g

BROILED TOMATOES PARMESAN

Yield: 4 Servings (1/2 tomato)

View Online: http://diabeticgourmet.com/recipes/html/888.shtml

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

2 medium ripe tomatoes (12 to 14 ounces total)

1 clove garlic, minced

2 teaspoons olive oil

1 tablespoon minced fresh basil, or 1 teaspoon dried basil

1/4 teaspoon freshly ground pepper

1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled

1 tablespoon freshly grated Parmesan cheese (preferably imported)

Directions

Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.

Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.

While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Sodium: 62 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1/2 Fat