Hope your weekend was good. I know mine went by too fast!
Since it's Meatless Monday, here are six diabetic and vegetarian recipes to help start your week off. Enjoy!
MASHED TURNIPS WITH ROASTED GARLIC
Yield: Makes 8 servings.
View Online: http://diabeticgourmet.com/recipes/html/34.shtml
Source: Family Circle's All-Time Favorite Recipes
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
ROASTED TURNIPS WITH GINGER
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
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
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Source: Diabetic Dream Desserts
Find this recipe at: http://diabeticgourmet.com/recipes/html/841.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
EGGPLANT POLENTA STACK
This recipe begins, “Purchase package flavored polenta in the produce section; choose any favorite flavor for this dish.”
Yield: 4 servings
Source: 1,001 Delicious Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/846.shtml
Ingredients
8 slices (3/4 inch) eggplant (about 1 pound)
2 egg whites, lightly beaten or 1/4 cup no-cholesterol real egg product
1/2 cup Italian-seasoned dry bread crumbs
1/4 cup grated Parmesan cheese
Olive oil cooking spray
1 package (16 ounces) prepared Italian-herb polenta, cut into 8 slices
Salt and pepper, to taste
2 – 4 ounces reduced-fat feta, or goat, cheese, crumbled
Directions
Dip eggplant slices in egg whites and coat with combined bread crumbs and Parmesan cheese. Spray large skillet with cooking spray and heat over medium heat until hot. Cook eggplant until browned on the bottom, about 10 minutes; spray tops of slices with cooking spray and turn. Cook until eggplant is tender and browned on other side, about 10 minutes longer.
Arrange eggplant in baking pan; top each slice with a slice of polenta and tomato. Sprinkle tomatoes with salt and pepper; sprinkle stack with feta cheese.
Bake at 450 degrees F. until tomatoes are hot and cheese lightly browned, about 10 minutes.
Nutritional Information Per Serving: Calories: 222; Protein: 10.9 g; Fat: 4.5 g; Sodium: 624 mg; Cholesterol: 9 mg; Carbohydrates: 35 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
NEW POTATOES WITH OLIVE OIL AND GARLIC
Serves: 4 (1 Serving = About 3 potatoes)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/358.shtml
Ingredients
12 small new potatoes (1 pound total)
1 tablespoon plus 1 teaspoon extra virgin olive oil
1 large clove garlic, minced
1/4 teaspoon salt
Pinch of freshly ground pepper
Directions
Peel off a 1/2-inch strip of skin around the center of each potato.
Place the potatoes in a steamer set over simmering water. Cover and steam until tender, 15 to 20 minutes. Drain and reserve.
Heat the oil and garlic in a nonstick skillet large enough to hold the potatoes in one layer. Cook over medium heat until the garlic is fragrant, about 2 minutes. Add the potatoes and roll them in the oil mixture. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 123; Protein: 3 g; Fat: 5 g; Sodium: 153 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Fat
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