Meatless Monday

If you or a loved one has been diagnosed with diabetes, you probably know there are things you can do to help you control your diabetes. An article from Diabetic Connect addresses the control issue by reminding us that the basics, such as testing your blood sugar several times a day,adjusting your insulin, and eating healthy foods (and counting carbs), go a long way in controlling your diabetes. Check out the article ("Go Back to Basics for Better Diabetes Control") here.

And now on to recipes. It's Meatless Monday. Here are today's six yummy diabetic - and vegetarian - recipes to help you through today, including Barley with Peppers and Potatoes and Orange-Lime Sweet Potatoes. Enjoy!

CHICKPEA SALAD

Yield: 2 servings

Source: Diabetes Cookbook for Dummies

View recipe: http://diabeticgourmet.com/recipes/html/622.shtml

Ingredients

1-1/2 cups canned chickpeas, drained and rinsed

1/4 cup celery, chopped

1/4 cup red pepper, chopped

1/4 cup red onion, chopped

1/8 teaspoon salt

1/8 teaspoon white pepper

2 tablespoons lowfat mayonnaise

Pita bread or mixed greens

Directions

In a bowl, coarsely mash the chickpeas.

Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.

Serve over pita bread or mixed greens.

Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat

ORANGE-LIME SWEET POTATOES

Source: 1,001 Delicious Recipes for People with Diabetes

Servings: 6 (about 1/2 cup each)

Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml

Ingredients

Butter-flavored vegetable cooking spray

1 cup chopped onion

1 teaspoon minced garlic

1 pound sweet potatoes, peeled, cut into 1-inch pieces

1 cup orange juice

1/4 cup lime juice

Salt and pepper, to taste

Directions

Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.

Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch

BARLEY WITH PEPPERS AND POTATOES

Yield: 6 servings

Serving Size: About 1/2 cup each

Source: 1,001 Delicious Recipes for People with Diabetes

Author: Sue Spitler

Find this recipe at: http://diabeticgourmet.com/recipes/html/490.shtml

Ingredients

3 large poblano chilies, sliced

1 medium onion, chopped

1 tablespoon olive oil or vegetable oil

12 ounces russet potatoes, unpeeled, cooked, cubed

2 cups cooked barley

2 tablespoons finely chopped cilantro leaves

1/2 teaspoon dried cumin

Salt and cayenne pepper, to taste

Directions

Saute chilies and onion in oil in large skillet until crisp-tender, about 5 minutes. Add potatoes; saute until browned, 5 to 8 minutes.

Add barley to skillet; cook over medium heat until hot through, 3 to 4 minutes. Stir in cilantro and cumin. Season to taste with salt and cayenne pepper.

Nutritional Information Per Serving: Calories: 147; Protein: 2.7 g; Fat: 2.8 g; Sodium: 6 mg; Cholesterol: 0 mg; Carbohydrates: 29.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat

APPLESAUCE CAKE

Yield: 8 servings

Serving size: 1 slice.

View online with photo: http://diabeticgourmet.com/recipes/html/1277.shtml

Ingredients

1 cup all-purpose flour

1 teaspoon baking powder

1/2 teaspoon baking soda

2 teaspoons cinnamon

1/2 teaspoon ginger

1/2 cup reduced-calorie margarine

1/4 cup molasses

1/2 cup egg substitute

1 teaspoon vanilla extract

1 cup Splenda No Calorie Sweetener, Granulated

1/2 cup unsweetened applesauce

Directions

Preheat oven to 350 degrees F.

Spray an 8x8 inch metal cake pan with vegetable cooking spray. In a small bowl, stir together flour, baking powder, baking soda, cinnamon, and ginger. Set aside.

In a large mixing bowl, beat margarine and molasses with an electric mixer on high speed for approximately 1 minute.

Add egg substitute and vanilla and blend on high speed for 30 seconds. Mixture will be liquid.

Add Splenda Granulated Sweetener and beat on medium speed until very smooth, approximately 1 1/2 minutes.

Add flour mixture and applesauce and beat on low speed until mixed, approximately 45 seconds.

Spread batter evenly into prepared pan and bake for 30 minutes at 350 degrees F.

Nutritional Information Per Serving: Calories: 170; Calories from Fat: 60; Protein: 4 g; Fat: 7 g; Sodium: 260 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 10 g; Carbohydrates: 24 g

SUMMER SOUP

Servings: 4 (1-cup servings)

Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml

Source: Light and Easy Diabetes Cuisine

Ingredients

2 cups water

Salt and pepper to taste

2 new potatoes, peeled, diced

2 carrots, sliced

6 fresh spinach leaves, chopped

1/2 cup fresh green peas or thawed frozen green peas

1 tablespoon arrowroot

1-1/2 cups skim milk

1/4 teaspoon red (cayenne) pepper

1 tablespoon chopped fresh parsley

Directions

In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.

Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.

Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable

EGGPLANT AND TOMATO CASSEROLE

Serves: 8

Source: 1,001 Recipes For People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

View recipe: http://diabeticgourmet.com/recipes/html/310.shtml

Ingredients

1 large eggplant (2 pounds), peeled, cut into 1-inch cubes

1/2 cup seasoned dry bread crumbs

1/3 cup chopped onion

3 cloves garlic

1-1/2 teaspoons dried oregano leaves, divided

1/2 teaspoon dried basil leaves

1/4 teaspoon dried thyme leaves

Salt and pepper, to taste

2 eggs

3 medium tomatoes, sliced

1/4 cup grated fat-free Parmesan cheese

Directions

Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.

Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.

Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

CHOCOLATE CHIP COOKIES

Yield: Makes about 4 dozen cookies

Serving size: 1 cookie

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1083.shtml

Ingredients

2-1/4 cups all-purpose flour

1 teaspoon baking soda

1 teaspoon salt

1 cup (2 sticks) butter, softened

1/3 cup Splenda Sugar Blend for Baking

3/4 cup packed brown sugar

1 teaspoon vanilla extract

2 large eggs

2 cups (12-ounce package) Nestle Toll House Semi-Sweet Chocolate Morsels

Directions

Preheat oven to 375F.

Combine flour, baking soda and salt in small bowl. Beat butter, sugar blend, brown sugar and vanilla extract in large mixer bowl until creamy. Add eggs one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels. Drop by rounded tablespoon onto ungreased baking sheets.

Bake 9 to 11 minutes or until golden brown. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.

Nutritional Information Per Serving: Calories: 110; Protein: 2 g; Fat: 7 g; Sodium: 85 mg; Cholesterol: 15 mg; Carbohydrates: 13 g