Meatless Monday

Time for another Meatless Monday. If you've ever thought of trying out a vegetarian life-style, trying it one day a week is an easy way to try it out. And if you're already a vegetarian, you know that the possibilities are endless!

That said, here are six yummy vegetarian (and diabetic) recipes to help you through the day, including Corn and Black Bean Taquitos and Tortellini En Brochette. Enjoy!

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

TOMATO-BASIL SALAD WITH BALSAMIC DRESSING

Recipe Yield: Servings: 6

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-basil-salad-with-balsamic-dressing

Ingredients

Salad:

4 medium tomatoes, sliced

2 tablespoons chopped fresh basil or 2 teaspoons dried, crumbled

Dressing:

2 tablespoons balsamic vinegar

1 tablspoon olive oil

1/2 teaspoon sugar

1/4 teaspoon pepper

Remaining Ingredients:

2 tablespoons shredded fat-free mozzarella cheese

2 tablespoons grated Parmesan Cheese

Directions

For salad, arrange tomato slices on a large, flat plate.

Sprinkle with basil.

In a small bowl, whisk together dressing ingredients. Pour over tomatoes.

Sprinkle with mozzarella and Parmesan. Cover and refrigerate until serving.

Nutritional Information Per Serving: Calories: 50; Fat: 3 g; Protein: 2 g; Carbohydrates: 5 g

Diabetic Exchanges: 1 Vegetable; 1/2 Fat

CRUMB TOPPED CHERRY PIE DESSERT

Source: Sweet Inspirations

Book Title: Sweet Inspirations

Recipe Yield: Servings: 12

View this online here.

Ingredients

Pastry for a one-crust pie

2 (1lb) cans red tart cherries (packed in water)

1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)

3 tbsp cornstarch

1/4 cup water

1/4 tsp salt

1 tsp. grated lemon peel

2 tbsp lemon juice

A few drops of red food coloring (optional)

2 tbsp almond flavoring

Topping:

1/4 cup flour

1/2 cup instant mashed potato or buds

1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)

1 tsp cinnamon

1/4 tsp nutmeg

1/4 cup margarine

**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.

Directions

Line 9-inch pie pan with prepared pastry. Set aside.

Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.

Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.

Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat

TORTELLINI EN BROCHETTE

Source: Family Circle "All-Time Favorite Recipes"

Book Title: Family Circle "All-Time Favorite Recipes”

Recipe Yield: 20 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette

Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable

SCOTTISH SCONES

Recipe Yield: Servings: 16

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

https://diabeticgourmet.com/diabetic-recipes/scottish-scones

Ingredients

1 cup unbleached all-purpose flour

1 cup whole-wheat flour

1 tsp baking powder

1/2 tsp salt

4 tbsp whipped butter

1 cup buttermilk

1/2 cup golden raisins

Directions

Preheat your oven to 400 degrees F.

Coat a baking sheet with non-stick cooking spray.

In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.

On a floured board, roll out the dough until 1/2" thick.

Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.

Serve warm or let cool and store in an airtight container.

Nutritional Information Per Serving: Calories: 97; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Protein: 3 g; Carbohydrates: 16 grams

Diabetic Exchanges: 1 Starch/Bread

CORN AND BLACK BEAN TAQUITOS

This recipe begins, “Minimum prep and bake time makes homemade taquitos a healthy 'fast food' for busy days. Couple with a side salad for a balanced meal.”

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos

Ingredients

8 low carb tortillas

15 oz. black beans, drained

1 cup fresh spinach, chopped

1/2 cup frozen corn

1 cup shredded Monterey jack cheese

3 TBSP salsa

2 TBSP lime juice

1/2 tsp cumin

Pepper to taste

Directions

Preheat oven to 400 degrees F.

Slightly mash beans with a fork. Add all ingredients together and mix well.

Spoon 3-4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.

Bake 15-20 minutes or until taquitos are lightly brown and crisp.

Nutritional Facts: Servings: 8; For 1 taquito: Calories – 102; Total Fat – 6g; Saturated Fat – 3g; Sodium – 149mg; Carbohydrates – 12g; Dietary fiber – 4g; Sugars – 2g; Protein – 7g