Meatless Monday

It's Meatless Monday, time to check out six yummy diabetic and vegetarian recipes, including Mediterranean Chili and Sweet Potato Pie. Enjoy!

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

GINGERED CARROTS

Source: The Diabetic Newsletter

Recipe Yield: Prep Time: 15 Minutes; Servings: 1; Difficulty Level: 2

View this online at https://diabeticgourmet.com/diabetic-recipes/gingered-carrots

Ingredients

3/4 pound fresh carrots

1/2 cup chicken broth

Dash onion powder

2 tablepoons fresh lemon juice

1/2 teaspoon ground ginger

1 tablespoon fresh parsley, chopped

1 tablespoon whipped butter

Directions

Cut carrots julienne (matchstick slices) or in thin rounds.

In a saucepan, add the carrots, broth and onion powder.

Cook 15 minutes or until carrots are tender.

Drain, add remaining ingredients, and toss lightly.

Nutritional Information Per Serving: Calories: 56; Fat: 3 g; Sodium: 68 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 2 Vegetable

MEDITERRANEAN CHILI

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

To view this online, click here.

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.

ROASTED CARROTS AND PARSNIPS

Recipe Yield: Makes 8 servings

Source: Jennie-O

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-carrots-and-parsnips

Ingredients

1 pound carrots, peeled

1 pound parsnips, peeled

2 tablespoons olive oil

salt and pepper, to taste

1/4 cup chopped fresh parsley

Directions

Heat oven to 425F.

Cut carrots and parsnips in half then in half lengthwise.

Place on large rimmed baking pan toss with olive oil.

Season with salt and pepper.

Bake 30 to 40 minutes or until parsnips are tender, stirring once.

Sprinkle with parsley.

Notes:



This side dish is simple yet impressive, perfect for guests and special dinners.

Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 0.5 g; Fiber: 4 g; Sodium: 40 mg; Protein: 1 g; Carbohydrates: 14 g; Sugars: 5 g

BAKED APPLES WITH RAISINS

Recipe Yield: Servings: 2

https://diabeticgourmet.com/diabetic-recipes/baked-apples-with-raisins

Ingredients

2 apples

1 tbsp raisins

Orange juice

Pinch ground cinnamon

Directions

Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.

Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.

Nutritional Information Per Serving: Calories: 74; Carbohydrates: 10 g

Diabetic Exchanges: 1-1/2 Fruit

SWEET POTATO PIE

Recipe Yield: Servings: 8

View online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie

Ingredients

3 tbsp margarine

1/4 tsp cinnamon

1/4 cup sugar

3 large sweet potatoes, cooked, mash

1/4 tsp salt

1 cup skim milk

1 egg yolk

3 egg whites, beaten stiff

3 tbsp lemon juice

1 (9-inch) unbaked pie shell

1 tsp lemon peel

Directions

Use about 1-1/2 pounds sweet potatoes.

Heat oven to 350F. Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon. Stir in sweet potatoes and milk. Mix well.

Fold in egg whites; pour into pie shell. Bake for 40 to 50 minutes or until knife inserted in center comes out clean. To reduce saturated fat, use a homemade pie shell made with vegetable oil.

Nutritional Information Per Serving: Calories: 263; Fat: 13 g; Sodium: 296 mg; Protein: 6 g; Carbohydrates: 32 g

Diabetic Exchanges: 2 Starch/Bread, 2 Fat