Meatless Monday

Some weeks, Monday just kind-of comes too soon. Ever have one of those weekends that get away from you too soon? Yeah, I thought so. If only my weekend had lasted another day or two! (Not to worry, I'm not complaining, just laughingly stating that weekends fly by too fast.) Sigh!

Okay, that said, since it's Meatless Monday, here are today's six vegetarian recipes to ease you (and me) into the new week, including Broccoli Frittata and Chocolate Banana Parfait. Enjoy!

ONION AND BLUE CHEESE FOCACCIA

Yield: 8 servings

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Source: 1,001 Delicious Recipes for People with Diabetes

Ingredients

Olive oil cooking spray

2 cups thinly sliced onions

4 cloves garlic, minced

1/2 teaspoon dried rosemary leaves

Salt and pepper, to taste

1 focaccia (Italian flat bread, 10 ounces)

1/4 cup chopped sun-dried tomatoes (not in oil)

2-3 ounces crumbled blue cheese

2 tablespoons grated fat-free Parmesan cheese

Directions

Spray large skillet with cooking spray; heat over medium heat until hot.

Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.

Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.

Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat

DILLED PEAS AND POTATOES VINAIGRETTE

Yield: 8 servings

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Ingredients

1/2 cup olive oil

1/4 cup plus 2 tablespoons wine vinegar

2 tablespoons minced fresh dill

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

1 16-oz. package frozen pea pods

1/4 cup minced green onion

8 small red potatoes, cooked and sliced

Directions

Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.

Blanch peas in boiling water for 2 minutes; drain well.

Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.

Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.

Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g

BROCCOLI FRITTATA

Yield: 4 Servings

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Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges.

Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat

GINGERED ACORN SQUASH

Servings: 4

Source: American Heart Association Cookbook

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Ingredients

2 acorn squash (about 3/4 pound each)

8-ounce can pineapple tidbits in their own juice, drained

3 tablespoons raisins (optional)

2 tablespoons light brown sugar

1 tablespoon light margarine, melted

1 teaspoon freshly grated gingerroot

Directions

Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.

Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.

In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.

Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit

HUMMUS

Yield: 12 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

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Ingredients

1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid

3-6 cloves garlic, minced

1 tablespoon sesame tahini

Juice of 1 lemon

2 teaspoons olive oil

Pinch of cayenne pepper

Directions

Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.

Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate

CHOCOLATE BANANA PARFAIT

Yield: 4 servings

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Ingredients

1 cup plain low-fat yogurt

1 (0.8-ounce) box sugar-free chocolate pudding mix

2 medium bananas, 6 ounces each, peeled

1 teaspoon fresh lemon juice

1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder

1 tablespoon chopped walnuts

4 fresh Bing cherries with stems for garnish (optional)

Directions

In a food processor or blender, combine yogurt and pudding mix until smooth.

Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.

Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.

Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.

Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.

Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit