Meatless Monday

It's Meatless Monday. Here are six diabetic vegetarian recipes to help you through the day, including Potato Salad and Candied Yams. Enjoy!

ROASTED POTATOES WITH GARLIC AND ROSEMARY

Yield: 8 to 12 wedges (4 servings)

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=804

Online version: http://diabeticgourmet.com/recipes/html/804.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon crushed rosemary

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F.

Prepare a shallow dish or pan with nonstick pan spray.

Arrange potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.

Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.

Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 3 g; Sodium: 155 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 3 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Starch, 1/2 Fat

CANDIED YAMS

Serving size: 1/4 cup

12 servings

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/264.shtml

Ingredients

6 medium yams, boiled in skin until tender (about 20 - 30 minutes)

1/3 cup raisins

1 Tbsp brown sugar

3 Tbsp sugar substitute

2 tsp cinnamon

1/2 tsp nutmeg

Ground cloves to taste

1/3 cup low-calorie margarine

1 cup cold water

Directions

Preheat the oven to 350°F. Cool yams, peel, and slice lengthwise. Place the yam slices in a covered baking dish. Sprinkle the raisins over the yams.

In a separate bowl, mix the brown sugar, sugar substitute, and spices; sprinkle over the yams. Dot with margarine and add water.

Cover the baking dish and bake for 30 minutes. Remove the cover, then bake another 15 - 20 minutes.

Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 63 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch

POTATO SALAD

Yield: 12 servings

Serving size: 1/2 cup

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=788

Online version: http://diabeticgourmet.com/recipes/html/788.shtml

Source: The Diabetes Snack Munch Nibble Nosh Book

Ingredients

5 cups (about 1-1/2 pound) red-skinned potatoes, cut into 3/4-inch cubes

1/4 cup reduced-fat mayonnaise

1/2 cup low-fat buttermilk

3/4 teaspoon basil

3/4 teaspoon dried thyme leaves

3/4 teaspoon dried marjoram leaves

1/8 teaspoon celery seed

1/4 teaspoon salt, or to taste (optional)

2-3 drops hot pepper sauce

1 small cucumber, peeled, seeded, and cubed

2 tablespoons chopped chives or green onions

Directions

In a small pot or very large saucepan, combine the potatoes with 1 quart of boiling water. Cover and bring to a boil again.

Reduce the heat, and boil 9 to 14 minutes. Do not overcook. Cool in a colander under cold running water. Drain well.

Meanwhile, place the mayonnaise in a large serving bowl. Slowly add the buttermilk, whisking until smooth. Stir in the basil, thyme, marjoram, celery seed, salt (if desired), and hot pepper sauce.

Stir in the cucumber and chives. Gently stir in the cooled and drained potatoes.

Serve warm, or cover and refrigerate 1 to 2 hours, or cool in the freezer for 15 to 20 minutes. Cover and refrigerate. Leftover salad will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 2 g; Sodium: 45 mg; Cholesterol: 2 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1 Starch

SPICY GREENS

Yield: 4 Servings

Serving size: 1/2 cup

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/280.shtml

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 4 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat Exchange

LENTILS WITH CUMIN AND LEMON

Yield: 12 servings

Serving size: 1/4 cup

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=789

Online version: http://diabeticgourmet.com/recipes/html/789.shtml

Source: The Diabetes Snack Munch Nibble Nosh Book

Ingredients

1 cup dried brown lentils, washed and sorted

1 small onion, chopped

1 garlic clove, minced

1 celery stalk, minced

2 teaspoons lemon juice

1 teaspoon cumin

1/2 teaspoon salt, or to taste (optional)

1/8 teaspoon black pepper

Directions

In a large saucepan, combine the lentils and 3 cups water. Cover and bring to a boil. Reduce the heat, and simmer 18 to 20 minutes or until the lentils are tender-crisp. Drain in a colander.

In a medium bowl, combine the lentils, onion, garlic, celery, lemon juice, cumin, salt (if desired), and pepper. Stir to mix well.

Serve warm, either plain or on fat-free crackers or toasted whole-wheat bread. Or cover and refrigerate until chilled. Lentils will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 54; Protein: 4 g; Sodium: 4 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch

WILD RICE SOUFFLE

Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/272.shtml

Ingredients

1/3 cup wild rice

1 cup reduced-sodium vegetable broth

1 cup fat-free milk

1/4 cup all-purpose flour

1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese

2 tablespoons finely chopped onion

1/4 cup finely chopped parsley

1/2 teaspoon paprika

1/4 - 1/2 teaspoon dried savory leaves

1/4 - 1/2 teaspoon dried thyme leaves

White pepper, to taste

3 egg yolks

3 egg whites, beaten to stiff peaks

Directions

Rinse rice under cold water and drain. Heat rice and broth to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender and stock absorbed, 45 to 55 minutes.

Mix milk and flour in medium saucepan; heat over medium-high heat, whisking constantly, to boiling. Boil, whisking constantly, until thickened. Remove from heat; add cheese and whisk until cheese is melted (sauce will be very thick). Cook slightly, stir in onion and herbs. Season to taste with white pepper.

Beat egg yolks in small bowl until thick and lemon colored, about 5 minutes; whisk into cheese mixture. Stir about 1/4 the beaten egg whites into cheese mixture; fold cheese mixture into remaining egg whites. Fold in rice.

Pour mixture into lightly greased 1-quart souffle dish. Bake at 350 degrees F. until knife inserted halfway between center and edge comes out clean, 45 to 55 minutes. Serve immediately.

Nutritional Information Per Serving: Calories: 210; Protein: 13 g; Fat: 6.5 g; Sodium: 288 mg; Cholesterol: 168 mg; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1-1/2 Meat, 1/2 Fat