Meatless Monday

It's Meatless Monday. Here are six meatless recipes to help you through the day, including Chocolate-Dipped Strawberries and Zucchini-Onion Frittata. Enjoy!

ZUCCHINI AND CARROTS WITH FRESH HERBS

Yield: 6 servings

Serving size: 3/4 cup

Glycemic Index: 22, Glycemic Load: 1

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=768

Online version: http://diabeticgourmet.com/recipes/html/768.shtml

Ingredients

2 medium carrots, sliced

4 medium zucchinis, cut into julienne strips

2 tablespoons unsalted butter

1 tablespoon chopped fresh or 1 teaspoon dried thyme

1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed

2 teaspoons fresh lemon juice

1/8 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions

Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.

Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.

Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.

Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable, 1 Fat

STUFFED PEPPERS

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml

Ingredients

4 large bell peppers, any color or combination

1 teaspoon olive oil

2 medium tomatoes, chopped (about 1-1/2 cups)

1 medium crookneck squash, diced (about 2 cups)

1 medium zucchini, diced (about 2 cups)

1/2 cup diced onion (1 medium)

2 medium cloves garlic, minced, or 1 tsp bottled minced garlic

2 cups cooked brown rice (1/2 to 2/3 cup uncooked)

1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)

1/4 cup sliced water chestnuts (2 ounces)

1 cup no-salt-added tomato juice

Directions

Preheat oven to 375 degrees F.

Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.

In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

HALF-HOUR CHILI

This recipe begins, “This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it’s a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.”

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/5826-half-hour-chili.

Time: 30 minutes (15 minutes prep)

Ingredients

1 tablespoon canola oil

3 medium onions, chopped

1 carrot, chopped

1 tablespoon finely chopped jalapeño pepper

2 cloves garlic, finely chopped

1 – 2 tablespoons chili powder

1 teaspoon ground cumin

1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices

1 teaspoon brown sugar

1/4 teaspoon salt

2 15-ounce cans red kidney beans , rinsed

1/3 cup bulgur (see Note)

1/2 cup nonfat plain yogurt for garnish

1/3 cup chopped scallions for garnish

1/4 cup chopped fresh cilantro for garnish

Directions

Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.

Add tomatoes with their juices, sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.

Garnish with yogurt, scallions and cilantro, if desired.

Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.

Nutritional Facts: Servings: 6; Serving Size: about 1 1/3 cups; Calories: 217; Carbohydrates: 40 g; Fat: 3 g; Saturated Fat: 0 g; Protein: 10 g; Cholesterol: 0 mg; Dietary Fiber: 13 g; Potassium: 854 mg; Sodium: 697 mg; Exchanges: 2 starch; 1 vegetable; 1 lean meat

CHOCOLATE-DIPPED STRAWBERRIES

Yield: 8 servings

Serving Size: 3 strawberries

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=754

Online version: http://diabeticgourmet.com/recipes/html/754.shtml

Ingredients

2 pint baskets California strawberries

1/2 cup semisweet chocolate chips

1/2 cup milk chocolate chips

1/2 cup white chocolate chips

Finely chopped toasted almonds or pistachios (optional)

Directions

Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.

In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.

Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.

Refrigerate until chocolate is set.

For Double- and Triple- Dipped Strawberries:

After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.

To Drizzle Strawberries with Chocolate:

Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.

NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.

Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g

ZUCCHINI-ONION FRITTATA

Yield: 4 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=772

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

Source: The Complete Diabetes Prevention Plan

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: Calories: 139; Protein: 7 g; Fat: 5.4 g; Sodium: 514 mg; Cholesterol: 5 mg; Saturated Fat: 1.7 g; Dietary Fiber: 1.4 g; Carbohydrates: 7 g; Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat

SUN-DDRIED TOMATO AND ARTICHOKE PIZZAS

Yield: 24 appetizers

Serving size: 1 appetizer

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=773

Online version: http://diabeticgourmet.com/recipes/html/773.shtml

Source: The Complete Diabetes Prevention Plan

Ingredients

4 whole-wheat or oat-bran pita pockets (6-inch rounds)

1/4 cup chopped sun-dried tomatoes packed in olive oil, drained

1 cup chopped canned or marinated artichoke hearts, well drained

1 cup shredded reduced-fat mozzarella cheese

Directions

Preheat oven to 400 degrees F.

Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.

Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.

Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat