Meatless Monday

It's another Meatless Monday. For those of us who are vegetarian, we know that meatless food can be healthy and yummy. And for everyone else, here's a great way to try going meatless one day a week. Here are six recipes to prove that vegetarian food, like diabetic food, can be tasty, healthy, and interesting, including Spicy Pumpkin Soup with Green Chile Swirl and Creamy Baked Custard with Maple Syrup. Hope I have your attention! Enjoy!

ZUCCHINI LEMON BREAD

https://diabeticgourmet.com/diabetic-recipe/zucchini-lemon-bread

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Recipe Yield: Yields one 18-slice loaf.

Ingredients

1 cup all-purpose flour

1/2 cup whole wheat flour

1/2 cup sugar

1-1/2 teaspoons baking powder

1 teaspoon salt

1/2 teaspoon baking soda

1 cup packed shredded peeled zucchini

1/3 cup chopped walnuts

1/2 teaspoon grated lemon zest

1/2 teaspoon cinnamon

1/2 cup fat-free milk

1/3 cup canola or corn oil

2 large eggs, or 1/2 cup egg substitute

Directions

Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.

Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.

Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.

Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.

Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.

Notes:

Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars

Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Protein: 2 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch, 1 Fat

APRICOT BARS

Recipe Yield: 20 servings, 1 bar per serving

Source: Forbidden Foods Diabetic Cooking

View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars

Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/

Ingredients

3/4 cup dried apricots, divided

1/3 cup water

3/4 cup all-purpose flour

1 teaspoon baking powder

3/4 teaspoon cinnamon

1/4 teaspoon baking soda

1 egg

1/2 cup granulated sugar

1 tablespoon canola oil

1 tablespoon grated lemon zest

1 teaspoon vanilla

2 teaspoons powdered sugar

Directions

Preheat the oven to 350 degrees F.

Spray an 8x8-inch baking pan with nonstick cooking spray.

In a small saucepan, simmer 1/2 cup of teh apricots in the water, covered, for 2 minutes. Cool, but do not drain.

In a small bowl, diced the remaining apricots.

Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.

In a blender, add the cooled apricot mixture and puree, about 1 minute.

Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.

Pour this mixture into the middle of the flour mixture and stir until just combined.

Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.

Sprinkle powdered sugar over the warm bars. Cool before cutting.

Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g

Diabetic Exchanges: 1 Carbohydrate

HERB-CRUMBED BROCCOLI

https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

Recipe Yield: 6 Servings

Ingredients

Butter-flavored vegetable cooking spray

2-4 tablespoons chopped pecans

1/4 cup dry unseasoned breadcrumbs

1/2 teaspoon dried marjoram leaves

1/4 teaspoon dried chervil leaves

2 tablespoons finely chopped parsley

1-1/2 lb broccoli, cut into florets and stalks sliced, cooked

Salt and pepper, to taste

Directions

Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.

Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.

Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g

Diabetic Exchanges: 1-1/2 Vegetable, 1/2 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

CREAMY BAKED CUSTARD WITH MAPLE SYRUP

This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/

Ingredients

2 1/2 cups fat-free half-and-half

1/2 cup cholesterol-free egg substitute

1/4 cup sugar

2 teaspoons vanilla

Dash ground nutmeg

3 cups boiling water

2 tablespoons maple syrup

Directions

Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.

Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.

Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.

Drizzle with maple syrup before serving.

Yield: 6 servings. Serving size: 6 ounces

Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g

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

SPICY PUMPKIN SOUP WITH GREEN CHILE SWIRL

This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/soups-stews/spicy-pumpkin-soup-with-green-chile-swirl/

Ingredients

1 can (4 ounces) diced mild green chiles

1/4 cup light sour cream, plus additional for garnish

1/4 cup packed fresh cilantro leaves

1 can (15 ounces) solid-pack pumpkin

1 can (about 14 ounces) fat-free reduced-sodium vegetable broth

1/2 cup water

1 teaspoon ground cumin

1/2 teaspoon chili powder

1/4 teaspoon garlic powder

1/8 teaspoon ground red pepper (optional)

Directions

Combine chiles, 1/4 cup sour cream, and cilantro in food processor or blender; process until smooth.*

Combine pumpkin, broth, water, cumin, chili powder, garlic powder, and red pepper, if desired, in medium saucepan; stir in 1/4 cup green chile mixture. Bring to a boil; reduce heat to medium. Simmer, uncovered, 5 minutes, stirring occasionally.

Ladle soup into four serving bowls; top each serving with small dollops of remaining green chile mixture and additional sour cream, if desired. Run tip of spoon through dollops to swirl.

*Note. Or omit food processor step by adding green chiles directly to soup. Finely chop cilantro and combine with sour cream. Dollop soup with sour cream-cilantro mixture as directed.

Yield: 4 servings. Serving size: 1 bowl soup (1/4 of total recipe) without additional sour cream.

Nutrition Facts Per Serving: Calories: 72 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 276 mg, Fiber: 4 g

Exchanges per serving: 1 Bread/Starch.