Meatless Monday

It's Meatless Monday, time to try out a day without meat.

Of course, if you're a vegetarian, you know how good (read: yummy and healthy) going vegetarian is. Here are six vegetarian diabetic recipes to help you through the day, including Bean and Vegetable Stew and Stuffed Peppers. Enjoy!

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.

BROILED TOMATOES PARMESAN

Recipe Yield: 4 Servings (1/2 tomato)

Source: The New Family Cookbook for People with Diabetes

View online with photo: https://diabeticgourmet.com/diabetic-recipes/broiled-tomatoes-parmesan

Print version: https://diabeticgourmet.com/diabetic-recipes/broiled-tomatoes-parmesan/print/

Ingredients

2 medium ripe tomatoes (12 to 14 ounces total)

1 clove garlic, minced

2 teaspoons olive oil

1 tablespoon minced fresh basil, or 1 teaspoon dried basil

1/4 teaspoon freshly ground pepper

1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled

1 tablespoon freshly grated Parmesan cheese (preferably imported)

Directions

Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.

Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.

While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.

Nutritional Information Per Serving: Calories: 60; Fat: 3 g; Fiber: 1 g; Sodium: 62 mg; Cholesterol: 1 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 3 g; Diabetic Exchanges: 1 Vegetable, 1/2 Fat

BEAN AND VEGETABLE STEW

Recipe Yield: 6 Servings (about 1-1/3 cups each)

Source: 1,001 Delicious Recipes For People With Diabetes

View online: https://diabeticgourmet.com/diabetic-recipes/bean-and-vegetable-stew

Print version: https://diabeticgourmet.com/diabetic-recipes/bean-and-vegetable-stew/print/

Ingredients

1 cup chopped onion

1 medium Idaho potato, unpeeled, cut into 1-inch cubes

1 large sweet potato, peeled, cut into 1-inch cubes

3/4 cup chopped green bell pepper

1 teaspoon minced garlic

2 tablespoons olive oil

1 tablespoon flour

1-1/2 cups reduced-sodium vegetable broth

1 can (15 ounces) black beans, rinsed, drained

1 can (16 ounces) tomato wedges, undrained

3/4 teaspoon dried sage leaves

Salt and pepper, to taste

Directions

Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.

Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.

Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes.

Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 209; Fat: 5.5 g; Sodium: 493 mg; Protein: 7.7 g; Carbohydrates: 39 g

Diabetic Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat

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

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