Meatless Monday

It's Meatless Monday, a wonderful way to try a day eating vegetarian food.

Of course, if you're already a vegetarian, you know that you can eat meatless food that's good for you, as well as completely satisfying. The idea of a vegetarian diet as boring is as far off as the idea that diabetic food is boring. It might be challenging, at the beginning, to cook for a day - or the rest of your life - without food, but once you're used to it, it's actually easy.

That said, here are six yummy recipes that fit both into a diabetic and vegetarian lifestyle, including Stuffed Peppers and Black Bean Veggie Burgers. Enjoy!

ORZO-STUFFED EGGPLANT

Yield: 4 servings. Serving size: 2 halves.

Preparation time: 25 minutes. Cooking time: 50 minutes.

This is from Diabetes Self-Management, and can be viewed online here.

Ingredients

4 small eggplants (approximately 7 ounces each)

Nonstick cooking spray

1 cup orzo pastina, uncooked

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

2 cups canned tomatoes, drained and chopped

1 teaspoon dried oregano

1 teaspoon dried basil

Salt and pepper, to taste

8 ounces part-skim mozzarella, diced

1/4 cup grated Parmigiano-Reggiano cheese

Directions

Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.

Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.

Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.

When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.

Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.

Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.

BLACK BEAN VEGGIE BURGERS

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

This is from Diabetic Connect and can be found at 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 (190 degrees C), 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: 11.2 g

SUMMER RATATOUILLE

Yield: 4 (1 cup) servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857

Online version: http://diabeticgourmet.com/recipes/html/857.shtml

Source: Express Lane Diabetic Cooking

Ingredients

1 tablespoon olive oil, divided

3 cups combination sliced zucchini and yellow squash

1 cup sliced onion

1 cup halved cherry tomatoes

1/3 cup minced fresh mint leaves

1 tablespoon fresh lemon juice

1 (4.75 oz) can prepared eggplant caponata

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

Directions

In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.

Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 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

DUTCH APPLE CAKE

Prep Time: 20 Minutes - Cost: $

Servings: 12 - Difficulty Level: 2

Source: Sweet Inspirations - A Sugar Free Dessert Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/160.shtml

Ingredients

1/4 cup fruit sweetener**

1/4 cup apple butter or unsweetened apple sauce

1 egg

2/3 cup flour

1/2 tsp baking powder

1/4 tsp salt

1 cup diced apples

1/2 cup chopped nuts

**To make this fruit sweetener, mix together 1/8 cup frozen apple juice concentrate (thawed) and 1/8 cup granulated fructose.

Directions

Combine fruit sweetener and apple butter. Beat in egg.

Combine flour, baking powder, and salt. Blend into creamed mixture.

Fold in apples and nuts.

Pour into 8" x 8" pan which has been sprayed with non-stiock coating. Bake for 15-20 minutes at 325°.

Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 7 g; Sodium: 60 mg; Cholesterol: 23 mg; Carbohydrates: 15 g; Exchanges: 1 Fruit; 1 Fat

BAKED CINNAMON APPLESAUCE

This recipe begins, “A unique applesauce that bakes in your oven. Citrus flavors enhance the 2 different apple varieties used. Delicious enough to serve as a healthy dessert.”

Recipe Yield: Makes 12 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-cinnamon-applesauce

Print version: https://diabeticgourmet.com/diabetic-recipes/baked-cinnamon-applesauce/print/

Ingredients

1 orange

1 lemon

3 pounds Granny Smith apples, peeled, cored, quartered

3 pounds Royal Gala or Braeburn apples, peeled, cored, quartered

3 tablespoons stick butter or margarine, cut into small pieces

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/2 cup Equal® Spoonful*

* May substitute 12 packets Equal sweetener

Directions

Grate peel of orange and lemon. Place in 3-quart glass or non-corrosive casserole with cover.

Squeeze juice from orange and lemon; add to grated peel in casserole.

Add apples, butter, cinnamon and nutmeg. Toss to combine.

Cover with casserole lid. Bake in preheated 350F oven 1-1/2 hours.

Remove from oven and let stand covered 30 minutes.

Carefully remove lid. Stir to break up apples. Stir in Equal.

Serve warm or refrigerate, covered, several hours before serving.

Nutritional Information Per Serving: Calories: 129; Fat: 3 g; Sodium: 1 mg; Cholesterol: 8 mg; Carbohydrates: 27 g; Diabetic Exchanges: 2 fruit, 1/2 fat