Meatless Monday

Here are six meatless diabetic recipes to help you through the day. Enjoy!

VEGGIE PATCH SOUP

Yield: 10 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/835.shtml

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable

REALLY RASPBERRY PARFAITS

Yield: 4 servings

Source: Diabetic Dream Desserts

Find this recipe at: http://diabeticgourmet.com/recipes/html/837.shtml

Ingredients

1 cup light raspberry yogurt

1/2 cup nonfat or light whipped topping

2 cups fresh raspberries, rinsed and patted dry

2 tablespoons sliced almonds

Directions

Place the yogurt in a bowl and fold in the whipped topping.

Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.

Top the berries in each glass with 3 tablespoons of the yogurt mixture.

Repeat the layers and top each serving with a sprinkling of almonds.

Serve immediately.

Nutritional Information Per Serving: Calories: 83; Protein: 2.7 g; Fat: 2.3 g; Cholesterol: 1 mg; Dietary Fiber: 4.5 g; Carbohydrates: 14 g; Exchanges: 1 Carbohydrate, 1/2 Fat

ZUCCHINI LASAGNA

To view this online, click here.

This begins, “Substituting vegetables for white carbs not only adds nutrition, but flavor.”

Ingredients

3 zucchinis

1 1/2 cups part-skim ricotta cheese

3/4 cup parmesan cheese

2 cups mozzarella cheese (divided)

1 tsp fresh oregano leaves (chopped, or 1 teaspoon dried oregano)

2 tsp chopped fresh thyme (or 1 teaspoon dried thyme)

1 tbsp fresh basil (chopped, or 1 teaspoon dried basil)

1 whole eggs

1 jar marinara sauce (sugar-free)

1/4 tsp salt

1/4 tsp pepper

Directions

Preheat the oven to 375 degrees F.

Using a mandolin or a knife, slice the zucchini lengthwise into 1/4-inch planks. Place zucchini on a baking sheet, drizzle with olive oil on front and back, then sprinkle with salt, pepper, and oregano. Roast for 20-25 minutes.

Combine in a mixing bowl the cottage cheese, parmesan, egg, and mozzarella.

Layer in a casserole pan, 1-inch marinara, 1/2 of zucchini slices, 1/2 of cheese mixture, then repeat layering being sure to end with cheese on top. NOTE: There may be marinara left over. If so, refrigerate for later use.

Cover the pan with foil, and bake for 3o minutes, or until cheese is melted and lasagna is heated through.

Remove the foil and cook for an additional 3-5 minutes. Garnish with fresh thyme leaves and basil if desired. Allow lasagna to rest for 5-10 minutes before serving.

Nutritional Facts: Servings 6; Calories 300; Total Fat 15 g; Saturated Fat 8 g; Potassium 750 mg; Total Carbohydrate 24 g; Dietary Fiber 5 g; Protein 18 g

CARAWAY ROASTED BEETS

Yield: Makes 4 servings.

View Online: http://diabeticgourmet.com/recipes/html/586.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed

2 teaspoons caraway seeds

Directions

Preheat the oven to 375 degrees F.

Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes.

Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot.

Nutritional Information (Per Serving): Calories: 43; Protein: 2 g; Sodium: 69 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 5 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable

BEETS DIJON

Yield: 4 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/572.shtml

Ingredients

Butter-flavored vegetable cooking spray

1/3 cup finely chopped onion

2 cloves garlic, minced

1/3 cup fat-free sour cream

2 tablespoons Dijon-style mustard

Salt and white pepper, to taste

1-1/2 pounds beets, cooked, peeled, cubed or sliced, warm

Minced parsley, as garnish

Directions

Spray small saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.

Stir in sour cream, mustard, and lemon juice; heat over low heat until hot. Season to taste with salt and white pepper.

Spoon sour cream mixture over beets; stir gently. Sprinkle with parsley.

Nutritional Information Per Serving: Calories: 71; Protein: 3.5 g; Fat: 0.6 g; Sodium: 185 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 3 Vegetable

ROASTED BABY EGGPLANT AND TOMATOES

Yield: 4 servings

Source: Great Healthy Food – Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/670.shtml

Ingredients

4 baby eggplant, stalks trimmed

8 small plum tomatoes, pierced once

2 tablespoons balsamic vinegar

Salt and pepper, to taste

Directions

Preheat the oven to 375 degrees F.

Cut the baby eggplants into quarters lengthwise.

Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.

Nutritional Information Per Serving: Calories: 56; Protein: 2 g; Fat: 2 g; Sodium: 14 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 2 Vegetable