Meatless Monday

It's time for another Meatless Monday. Here are six yummy diabetic vegetarian recipes to help you through the day, including Mediterranean Chili and Almond Rice. Enjoy!

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”

Recipe Yield: 8 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees.

Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate.

Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.

Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.

Uncover and serve garnished with cilantro.

Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g

CHOCOLATE-CHUNCK BANANA NUT BREAD

Recipe Yield: Serves: 18

Serving Size: 1 (1/2 inch) slice

View this at https://diabeticgourmet.com/diabetic-recipes/chocolate-chunk-banana-nut-bread

Ingredients

2 cups all-purpose flour

1 cup Splenda No Calorie Sweetener, Granulated

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate

2 eggs

1 cup mashed ripe bananas

1/3 cup oil

1/4 cup milk

1/2 cup chopped walnuts

Directions

Preheat oven to 350 degrees F.

Grease 9x5-inch loaf pan. Set aside.

Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.

Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.

Pour into greased loaf pan.

Bake for 45 minutes or until toothpick inserted in center comes out clean.

Cool 10 minutes. Remove from pan; cool completely on wire rack.

Nutritional Information Per Serving: Calories: 180; Fat: 10 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 105 mg; Cholesterol: 25 mg; Protein: 4 g; Carbohydrates: 21 g

STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING

Recipe Yield: Makes 8 servings

Source: Jennie-O

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing

Ingredients

2 cups sliced strawberries, divided

4 ounces cream cheese, cut into small cubes and divided

1/3 cup buttermilk

6 cups fresh spinach

1 small red onion, cut into thin rings

Directions

In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.

In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.

Notes:

Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.

Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g

SAUTEED SPINACH WITH GARLIC

Makes 4 servings.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic

Ingredients

1 pound raw spinach

2 tablespoons olive oil

1 fresh tomato

2 cloves garlic

Directions

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan.

Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.

Add salt and pepper to taste.

Cook, uncovered, 5 minutes longer, stirring occasionally.

Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g

Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat

MEDITERRANEAN CHILI

Yield: 5 servings. Serving size: 1 cup per serving.

To view this online, click https://www.diabetesselfmanagement.com/recipes/soups-stews/mediterranean-chili/?utm_source=eutm_source=et&utm_medium=weekly&utm_campaign=2018-01-10

Ingredients

1 tablespoon olive oil

1/2 cup chopped onion

2 bell peppers, coarsely chopped (1 green and 1 yellow)

4 cloves garlic, minced

1 can (16 ounces) no-salt-added chickpeas, drained

1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained

1 cup low-sodium vegetable juice

1/4 teaspoon crushed red pepper flakes

1/2 cup (2 ounces) crumbled reduced-fat feta cheese

1/4 cup chopped fresh basil

Directions

Heat oil in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add bell peppers and garlic; cook 5 minutes, stirring occasionally.

Stir in chickpeas, tomatoes with their juices, vegetable juice, and red pepper flakes; bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 minutes or until vegetables are tender.

Ladle into shallow bowls; top with feta cheese and basil.

Nutrition Facts Per Serving: Calories: 185 calories, Carbohydrates: 30 g, Protein: 9 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 340 mg, Fiber: 8 g

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

ALMOND RICE

Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice

Ingredients

1 cup brown rice, long-grain, dry

2 cups water

2 tablespoons almonds, slivered

2 tablespoons lemon zest (or Zesto*)

1 cube chicken bouillon

Directions

In a medium size saucepan, bring water and bouillon to a boil.

Add rice and cook according to rice instructions on package.

Drain if necessary.

Add almonds and lemon zest.

Let stand a few minutes then fluff with a fork and serve.

Nutritional Information Per Serving: Calories: 164; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat