Meatless Monday

It's Monday, which means Meatless Monday. Here are six meatless diabetic recipes to get your week started. Enjoy!

BAKED STUFFED ONIONS WITH SPINACH FETA

Serves: 4 (1 Serving = 1/2 Stuffed Onion)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/362.shtml

Ingredients

2 large sweet or Spanish onions (about 1-1/2 pounds total, peeled)

2 teaspoons olive oil

1 clove garlic

One 10-ounce package frozen chopped spinach, thawed and squeezed dry

1 teaspoon fresh lemon juice

1/4 teaspoon freshly ground pepper

1/4 cup bread crumbs

1/4 cup (1 ounce) crumbled feta cheese

Directions

Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 10 to 15 minutes. Drain and cool; cut the onions in half crosswise. Scoop out the center of each onion half, leaving a 1/2-inch shell. Reserve the centers. If necessary, cut a small piece from the end of each onion shell so the shells will stand upright.

Prepare a shallow baking dish large enough to hold the onion halves in one layer with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.

Preheat the oven to 350 degrees F.

Chop the reserved centers of the onions. Saute in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and pepper; cook until the liquid evaporates. Remove from the heat; stir in the bread crumbs and cheese.

Fill the onion shells with the spinach mixture. Cover with foil and bake about 25 minutes. Serve hot.

Nutritional Information Per Serving: Calories: 141; Protein: 5 g; Fat: 4 g; Sodium: 187 mg; Cholesterol: 6 mg ; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat

WILD RICE MUFFINS

This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”

Yield: 12 muffins (1 per serving)

Source: 1,001 Delicious Recipes for People with Diabetes

View recipe: http://diabeticgourmet.com/recipes/html/715.shtml

Ingredients

1/2 cup uncooked wild rice

2 cups water

1 teaspoon salt, divided

1 cup fat-free milk

4 tablespoons margarine, melted

1 egg, beaten

2 egg whites

1 cup all-purpose flour

1/2 cup whole wheat flour

3 tablespoons baking powder

1 tablespoon sugar

Directions

Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.

Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.

Spoon batter into 12 greased muffin cups.

Bake at 400 degrees until muffins are browned, 20 to 25 minutes.

Remove from pans and cool on wire racks.

Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat

BEAN BURGERS

Yield: 8 servings

Source: "Magic Menus for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/3.shtml

Ingredient

1 (16 ounce) can kidney, pinto, or black beans

2 cups cooked brown rice or millet

2 tablespoons ketchup

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1/4 cup Parmesan cheese

1/4 cup finely chopped onions

Salt and pepper to taste (optional)

Directions

Combine all ingredients in a large bowl and mash with a fork or potato masher.

Divide mixture into 8 burgers, making patties about 1/2 inch thick. You may need to wet your hands to keep the mixture from sticking.

Coat a nonstick skillet with vegetable spray. Cook burgers over medium heat until browned on both sides, about 7-9 minutes.

Nutritional Information Per Serving (1 burger): Calories: 122, Fat: 2 g, Cholesterol: 4 mg, Sodium: 308 mg, Carbohydrate: 22 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch

ZUCCHINI-ONION FRITTATA

Yield: 4 servings

Source: "The Complete Diabetes Prevention Plan"

Info: http://diabeticgourmet.com/book_archive/details/60.shtml

View Online: http://diabeticgourmet.com/recipes/html/772.shtml

Ingredients

2 cups fat-free egg substitute

1/4 cup grated Parmesan cheese

1 tablespoon extra virgin olive oil

2 medium zucchini squashes, thinly sliced

1 medium yellow onion, thinly sliced

1 teaspoon crushed garlic

1/4 teaspoon salt

1/4 teaspoon ground black pepper

Directions

Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.

Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.

Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.

Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.

Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg

Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat

BABY CORN IN JALAPENO VINAIGRETTE

Yield: 8 servings. Serving size: about 4 pieces.

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/850.shtml

Ingredients

One 15-ounce can or two 7-ounce jars whole baby corn cobs, rinsed and drained

1/4 cup chopped cilantro

1/4 cup red or white wine vinegar

2 tablespoons olive oil

1 small jalapeno pepper, seeded and minced

Directions

Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.)

Drain the corn before serving chilled or at room temperature.

Nutritional Information Per Serving: Calories: 27; Protein: 1 g; Fat: 2 g; Sodium: 5 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable