Meatless Monday

If you've ever wondered if you could (or should) check out vegetarian fare, Meatless Monday is a great time to try.

Of course, if you're already a vegetarian, you know how easy and non-boring a vegetarian lifestyle can be. Here are six yummy meatless diabetic recipes to try your hand at, including Quesadillas and Orange Tapioca. Enjoy!

NEW POTATOES WITH OLIVE OIL AND GARLIC

Recipe Yield: Serves: 4 (1 Serving = About 3 potatoes)

https://diabeticgourmet.com/diabetic-recipes/new-potatoes-with-olive-oil-and-garlic

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

12 small new potatoes (1 pound total)

1 tablespoon plus 1 teaspoon extra virgin olive oil

1 large clove garlic, minced

1/4 teaspoon salt

Pinch of freshly ground pepper

Directions

Peel off a 1/2-inch strip of skin around the center of each potato.

Place the potatoes in a steamer set over simmering water. Cover and steam until tender, 15 to 20 minutes. Drain and reserve.

Heat the oil and garlic in a nonstick skillet large enough to hold the potatoes in one layer. Cook over medium heat until the garlic is fragrant, about 2 minutes. Add the potatoes and roll them in the oil mixture. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 153 mg; Protein: 3 g; Carbohydrates: 19 g; Diabetic Exchanges: 1 Starch, 1 Fat

LENTILS ITALIANO

Recipe Yield: Makes: 6 Servings (1 Serving = 2/3 Cup)

https://diabeticgourmet.com/diabetic-recipes/lentils-italiano

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

3/4 cup chopped onion

1 clove garlic, minced

1 tablespoon olive oil

2 cups Vegetable broth or one 14-ounce can vegetable broth

3/4 cup dried lentils, washed

One 16-ounce can diced tomatoes with juice

1/4 to 1/2 teaspoon crushed red pepper flakes

1/2 teaspoon salt

1 tablespoon chopped fresh basil, or 1 teaspoon dried basil

1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano

1/4 teaspoon freshly ground pepper

Directions

In a heavy saucepan, saute the onion and garlic in the olive oil for 5 minutes, until the onion is tender.

Add the broth and lentils. Cover and simmer for 30 minutes.

Add the tomatoes with their liquid, 1/2 cup water, and the remaining ingredients; simmer over low heat, uncovered, for about 45 minutes, stirring occasionally. Add water if the mixture becomes too dry.

Nutritional Information Per Serving: Calories: 131; Fat: 3 g; Sodium: 324 mg; Protein: 8 g; Carbohydrates: 20 g; Diabetic Exchanges: 1 Starch, 1 Vegetable, 1/2 Fat

WILD & BROWN RICE WITH EXOTIC MUSHROOMS

From Diabetes Self-Management. Can be viewed online here.

Ingredients

1 2/3 cups packaged unseasoned brown and wild rice blend

6 cups water

1/2 ounce dried porcini or morel mushrooms

3/4 cup boiling water

2 tablespoons margarine

8 ounces cremini (brown) or button mushrooms, sliced

2 cloves garlic, minced

2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme

1 teaspoon salt

1/4 teaspoon black pepper

1/2 cup sliced green onions

Directions

Combine rice and water in large saucepan; bring to a boil over high heat. Cover; simmer over low heat until rice is tender (check package for cooking time). Drain, but do not rinse.*

Meanwhile, combine porcini mushrooms and boiling water in small bowl; let stand 30 minutes or until mushrooms are tender. Drain mushrooms, reserving liquid. Chop mushrooms; set aside.

Melt margarine in large, deep skillet over medium heat. Add cremini mushrooms and garlic; cook and stir 5 minutes. Sprinkle thyme, salt, and pepper over mushrooms; cook and stir 1 minute or until mushrooms are tender.

Stir drained rice, porcini mushrooms, and reserved mushroom liquid into skillet; cook and stir over medium-low heat 5 minutes or until hot. Stir in green onions. Garnish, if desired.

*Note: Rice may be prepared up to 3 hours before serving and kept covered at room temperature until added to fresh mushroom mixture.

Yield: 8 servings. Serving size: 1/8 of total recipe.

Nutrition Facts Per Serving: Calories: 175, Carbohydrates: 30 g, Protein: 5 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 304 mg, Fiber: 2 g

Exchanges per serving: 2 Bread/Starch, 1 Fat.

QUESADILLAS

Recipe Yield: 8 servings (2 wedges)

View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas

Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/

Source: Forbidden Foods Diabetic Cooking

Ingredients

1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese

1 green onion, minced

1-3 tablespoons canned chopped green chilies (to taste)

4 (8-inch) flour tortillas

Chunky salsa, for topping or dip

Directions

In a medium bowl, toss together the cheese, green onion, and chilies; set aside.

Spray a medium skillet with nonstick cooking spray and place over medium heat.

When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.

When the cheese begins to melt, about 1 minute, fold the tortilla in half.

Continue cooking until lightly browned and crisp on both sides, about 1 minute.

Transfer to a cutting board.

Repeat with the remaining tortillas and filling.

Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.

Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g

Diabetic Exchanges: 1 Starch, 1 Fat

ORANGE TAPIOCA

https://diabeticgourmet.com/diabetic-recipes/orange-tapioca

Recipe Yield: Serves: 4 (1 Serving = 1/2 Cup)

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

1-1/2 cup fat-free milk

3 tablespoons quick-cooking tapioca

1 large egg, beaten, or 1/4 cup egg substitute

1 tablespoon sugar

Pinch of salt

1/2 cup orange juice

1/2 teaspoon pure vanilla extract

1 orange, peeled, seeded, and diced

Directions

Combine the milk, tapioca, egg, sugar, and salt in a small non-stick saucepan. Cook over medium heat, stirring constantly, until the mixture comes to a boil.

Remove from the heat. Add the orange juice slowly, stirring constantly. Return to the heat, stirring until the mixture boils again. Remove from the heat.

Let cool 10 to 15 minutes, stirring occasionally. Mix in the vanilla and diced orange. Chill well before serving, at least 2 hours.

Nutrition Facts Per Serving: Calories: 117; Fat: 1 g; Sodium: 98 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 21 g

Diabetic Exchanges: 1-1/2 Other Carbohydrate

EGGPLANT AND FETA STUFFED PITAS

This is from Diabetes Self-Management.

View online here.

Ingredients

2 teaspoons olive oil

1 cup diced onion

Nonstick cooking spray

2 1/2 cups diced (unpeeled) eggplant (1/2-inch dice)

1 medium clove garlic, minced

1 cup grape tomatoes, quartered

1/4 cup chopped fresh basil

3 whole what pitas, warmed and halved

1/4 cup reduced-fat balsamic vinaigrette

3 ounces crumbled reduced-fat feta cheese

Directions

Heat oil in large nonstick skillet over medium-high heat. Add onion, coat onions with cooking spray, and cook 2 minutes. Add eggplant, coat eggplant with cooking spray, and cook 4 to 6 minutes or until beginning to lightly brown, stirring frequently. Add garlic and cook 15 seconds, stirring constantly. Add tomatoes and cook 2 minutes or until tomatoes are just tender.

Remove from heat; add basil. Cover and let stand 3 minutes to absorb flavors. To serve, spoon equal amounts (about 1/3 cup) in each pita half and drizzle equal amounts (about 1 1/2 teaspoons) balsamic vinaigrette on top. Sprinkle with feta (about 1 1/2 tablespoons each).

Yield: 6 servings. Serving size: 1 pita half.

Nutrition Facts Per Serving: Calories: 162, Carbohydrates: 25 g, Protein: 7 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 526 mg, Fiber: 5 g

Exchanges per serving: 1 Bread/Starch, 1/2 Fat, 1 Vegetable, 1 Meat.