Meatless Monday

It's Monday, which means it's time for Meatless Monday. Here are six vegetarian diabetic recipes to help you through the day, including Roasted-Vegetable Lasagna and Black Bean Veggie Burgers. Enjoy!

BLACK BEAN VEGGIE BURGERS

This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”

From Diabetic Connect

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers

Ingredients

1 (16 ounce) can black beans, drained and rinsed

1/2 green bell pepper, cut into 2 inch pieces

1/2 onion, cut into wedges

3 cloves garlic, peeled

1 egg

1 tablespoon chili powder

1 tablespoon cumin

1 teaspoon Thai chili sauce or hot sauce

1/2 cup bread crumbs

Directions

If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet.

In a medium bowl, mash black beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.

In a small bowl, stir together egg, chili powder, cumin, and chili sauce.

Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.

If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g

ROASTED-VEGETABLE LASAGNA

This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”

This is from Diabetic Connect.

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.

Ingredients

Vegetables:

4 red bell peppers

1 teaspoon olive oil

1/2 teaspoon salt

1/2 teaspoon black pepper

6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)

1 large onion, cut into 16 wedges

4 garlic cloves, minced

Cheese mixture:

2 cups 2% low-fat cottage cheese

1 1/2 cups (6 ounces) grated sharp provolone cheese

1/4 cup chopped fresh basil

1 teaspoon dried oregano

White sauce:

3 tablespoons all-purpose flour

1 1/2 cups 2% reduced-fat milk

2 tablespoons chopped fresh basil

1/4 teaspoon black pepper

Cooking spray

9 cooked lasagna noodles

2 cups spinach leaves, divided

1/2 cup (2 ounces) shredded part-skim mozzarella cheese

Fresh basil sprigs (optional)

Directions

Preheat broiler.

To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.

Preheat oven to 450°.

Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.

Decrease oven temperature to 375°.

To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.

To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.

Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.

Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.

Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg

APPLESAUCE BROWNIES

Servings: 16

Find this recipe at: http://diabeticgourmet.com/recipes/html/169.shtml

Ingredients

1/3 cup vegetable oil

1/2 cup unsweetened applesauce

1/2 cup unsweetened cocoa powder

1/2 cup sugar

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

2 large eggs

1 tsp vanilla extract

1/4 cup chopped nuts

Directions

Preheat oven to 375 F.

Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.

Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).

Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.

Nutritional Information Per Serving: Calories: 165; Protein: 3 g; Fat: 7 g; Sodium: 84 mg; Carbohydrates: 27 g; Exchanges: 1 Starch; 1 Fat; 1 Fruit

LEMON OATMEAL COOKIES

Servings: 36

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=31

View recipe: http://diabeticgourmet.com/recipes/html/31.shtml

Ingredients

2/3 cup vegetable oil

2/3 cup brown sugar

1/2 cup egg whites

2 tablespoons lemon juice

2 tablespoons grated fresh, or finely chopped, dried lemon rind

1 teaspoon lemon flavoring

1 cup all-purpose flour

1 cup rolled oats

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1-1/2 cup crispy rice cereal

Directions

Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.

Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.

Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed.

Stir in cereal.

Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.

Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.

Remove cookies to a wire rack and cool.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat

CRANBERRY ORANGE BREAD

Servings: 16

Find this recipe at: http://diabeticgourmet.com/recipes/html/177.shtml

Ingredients

2 cups all-purpose flour

1 cup QUAKER Oats (quick or old fashioned, uncooked)

2 tablespoons fructose

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt (optional)

3/4 cup skim milk

3/4 cup egg substitute or 3 whole eggs

1/3 cup unsweetened orange juice

1/4 cup vegetable oil

1 tablespoon grated orange peel

1/2 cup chopped cranberries, fresh or frozen

1/4 cup chopped nuts* (optional)

Directions

Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.

Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.

Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.

*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.

Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat

VEGETARIAN CURRY

From Diabetic Connect

This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry

Ingredients

3 potatoes chopped

1 cauliflower chopped

1 1/2 cup green peas

3 tomatoes chopped

3/4 tsp tumeric

1/2 tsp chili powder

1 1/2 tsp cumin

1 tsp curry

1 cup of water

Directions

Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.

Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g