Meatless Monday

It's Monday, which, of course, means it's Meatless Monday. Here are six diabetic and diabetic recipes to help get your week started. Enjoy!

ZUCCHINI ALLA CECE

Serving: 6

Source: Family Circle's All-Time Favorite Recipes

View recipe: http://diabeticgourmet.com/recipes/html/102.shtml

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Ingredients

2 teaspoons olive oil

1 onion, chopped

2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices

1/2 teaspoon dried basil, crumbled

1/4 teaspoon dried thyme, crumbled

1 can (14-3/4 ounces) stewed tomatoes

1 cup canned chick-peas, drained and rinsed

1/8 teaspoon black pepper

Directions

Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.

Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.

Nutritional Information Per Serving: Calories: 113; Protein: 4 g; Fat: 4 g; Sodium: 349 mg; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

BUTTERY SPAGHETTI SQUASH

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/103.shtml

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Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup chicken broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap.

Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 5 g; Sodium: 168 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 1 Fat

ROAMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/107.shtml

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Ingredients

1 cup Romaine lettuce

1-1/2 cups fennel bulb, shredded

1 cup cauliflowerets

1/2 cup red onion, sliced thinly

Tart Lime Dressing

1/2 cup lime juice, fresh

1 tbsp olive oil

1 cup garlic, minced

1/4 tsp salt

1/4 tsp ground pepper

1/4 tsp paprika

Directions

SALAD: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion.

To prepare Tart Lime Dressing, combine all dressing ingredients and mix well.

Sprinkle dressing over salad and toss just before serving.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Carbohydrates: 6 g; Exchanges: 1 vegetable and 1 fat

ARTICHOKE FRITTATA

Yield: 6 servings

Source: Diabetes Cookbook For Dummies

Find this recipe at: http://diabeticgourmet.com/recipes/html/833.shtml

Ingredients

5 large whole frozen artichoke hearts, thawed

2 teaspoons extra-virgin olive oil

1/2 teaspoon plus a few pinches salt

5 eggs

7 egg whites

1 tablespoon unsalted butter

2 tablespoons finely chopped parsley

2 tablespoons finely chopped thyme

Directions

Slice the artichoke hearts into 1/2-inch pieces.

Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.

Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.

For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.

Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.

Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.

Nutritional Information Per Serving: Calories: 119; Protein: 10 g; Sodium: 382 mg; Cholesterol: 182 mg; Carbohydrates: 2 g; Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat

TORTELLINI EN BROCHETTE

Servings: 20

Source: Family Circle "All-Time Favorite Recipes"

View recipe: http://diabeticgourmet.com/recipes/html/106.shtml

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Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Protein: 5 g; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable