Meatless Monday

It's Monday, which means it's time for Meatless Monday. Here are six vegetarian and diabetic recipes to help you through the day. Enjoy!

SOUTHERN-STYLE SLAW

Yield: 12 servings

Serving size: about 1 cup.

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Ingredients

For the dressing:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 cup lite mayonnaise

2 tablespoons Dijon mustard

4 tablespoons apple cider vinegar

2 teaspoons fennel seed

3 tablespoons lemon juice

Salt & pepper, to taste

For the slaw:

2 each medium, seeded & sliced yellow bell peppers

2 each medium, seeded & sliced red bell peppers

4 cups shredded cabbage *

6 oz. bag shredded carrots *

5 each thinly sliced radishes

1 cup diced red onion

* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.

Directions

Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.

Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.

Toss the dressing in with the vegetables.

Chill for 60 minutes, stir and serve.

Nutritional Information Per Serving: Calories: 100; Calories from Fat: 60; Protein: 1 g; Fat: 7 g; Sodium: 210 mg; Cholesterol: under 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 10 g

ASIAN SESAME SLAW

This recipe begins, “Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.”

Yield: 8 servings.

Serving Size: 1/2 cup

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Ingredients

Salad:

1/2 small head of green cabbage, thinly sliced or grated

1/2 small head of red cabbage, thinly sliced or grated

6 green onions, sliced diagonally

1 large carrot, peeled and coarsely grated

1 Tbsp sesame seeds, white or black, toasted

Dressing:

1/3 cup seasoned rice vinegar

1/4 cup canola oil

1 large clove garlic, minced

1 tsp grated fresh ginger

1 tsp sodium-reduced soy sauce

1 tsp sesame oil

Directions

In a large bowl, combine both cabbages, onion, carrot and sesame seeds.

Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.

Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.

Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 8 g; Sodium: 170 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 3 g ; Sugars: 4 g ; Carbohydrates: 7 g

ALMOND RICE

Prep Time: 5 Minutes - Cost: $

Servings: 6 - Difficulty Level: 1

Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml

Ingredients

1 cup brown rice, long-grain, dry

2 cups water

2 tablespoons almonds, slivered

2 tablespoons lemon zest (or Zesto*)

1 cube chicken bouillon

Directions

In a medium size saucepan, bring water and bouillon to a boil.

Add rice and cook according to rice instructions on package.

Drain if necessary.

Add almonds and lemon zest.

Let stand a few minutes then fluff with a fork and serve.

Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat

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

VEGETARIAN HOT AND SOUR SOUP

Yield: 8 servings

Serving size: 1 cup

Source: Stella Fong

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Ingredients

4 dried Chinese black (shiitake) mushrooms

hot water

2 tsp canola oil

1 carrot, peeled and julienned

5 cups vegetable broth

1/4 cup canned bamboo shoots, drained, julienned

3 Tbsp cornstarch, dissolved in 1/4 cup cold water

3 Tbsp low-sodium soy sauce

1/3 cup rice vinegar

3/4 tsp ground white pepper

6 oz savory baked or firm tofu, julienned

2 eggs, lightly beaten

2 stalks green onion, thinly sliced

Directions

In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.

In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil.

Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.

Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.

Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g

CROCK-POT™ VEGETABLE SOUP

Preparation time: 15 minutes. Cooking time: 4 hours.

Yield: 10 1/2 cups. Serving size: 1 cup.

View online at https://www.diabetesselfmanagement.com/recipes/soups-stews/crock-pot-vegetable-soup/

Ingredients

2 bags (16 ounces each) frozen mixed vegetables

1 can (28 ounces) Italian-style crushed tomatoes

1 pound lean stew beef, cut into bite-size pieces

1 envelope (1 ounce) dry onion soup mix

2 cubes reduced-sodium beef bouillon

1 1/2 cups water

Directions

Place all ingredients in a Crock-Pot and stir to combine. Cover and cook on high for 4 hours. Stir once halfway through, being careful to stir and replace the lid quickly to prevent heat loss.

Nutrition Facts Per Serving: Calories: 167, Carbohydrates: 15 g, Protein: 20 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 328 mg, Fiber: 2 g, Exchanges per serving: 3 vegetable, 2 lean meat. Carbohydrate choices: 1.