Meatless Monday

It's time for another Meatless Monday. Here are six vegetarian recipes to help you through the day, including Corn and Black Bean Taquitos and Ratatouille. Enjoy!

ZUCCHINI ALLA CECE

Recipe Yield: Serving: 6

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece

Ingredients

2 teaspoons olive oil

1 onion, chopped

2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices

1/2 teaspoon dried basil, crumbled

1/4 teaspoon dried thyme, crumbled

1 can (14-3/4 ounces) stewed tomatoes

1 cup canned chick-peas, drained and rinsed

1/8 teaspoon black pepper

Directions

Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.

Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.

Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g

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

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

BANANA-COCONUT BREAD

Recipe Yield: Servings: 14

View online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread

Ingredients

1-1/2 cup whole wheat flour, divided

1/2 tsp salt

1/2 cup coconut, unsweetened, shredded

1 cup mashed banana

2 tsp baking powder

3 tbsp vegetable oil

1/2 tsp baking soda

1 tbsp honey

Directions

Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.

Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.

Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.

Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.

Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.

Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g

Diabetic Exchanges: 1 Starch/bread, 1 Fat

APPLESAUCE BROWNIES

Recipe Yield: Servings: 16

View this at https://diabeticgourmet.com/diabetic-recipes/applesauce-brownies

Ingredients

1/3 cup vegetable oil

1/2 cup unsweetened applesauce

1/2 cup unsweetened cocoa powder

1/2 cup sugar

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

2 large eggs

1 tsp vanilla extract

1/4 cup chopped nuts

Directions

Preheat oven to 375 F.

Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.

Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).

Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.

Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit

CAULIFLOWER AND BROCCOLI STEW

This recipe begins, “This stew is made up of super foods your body craves. Broccoli contains a large amount of vitamin A and vitamin K, and cholesterol-lowering properties. Cauliflower is known for helping prevent numerous forms of cancer and boosting heart health.”

Note: This recipe originally called for chicken stock, but for vegetarians, I changed it to vegetable stock.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/2254-cauliflower-and-broccoli-stew

Ingredients

1 cup mushrooms, sliced

1/2 cup onion

4 cups low sodium vegetable stock

2 cups cauliflower florets

2 cups broccoli florets

3 medium carrots peeled and diced

1 clove of garlic, minced

1 T. fresh basil

2 tsp olive oil

Directions

Saute garlic and onions until just tender. Add mushrooms and saute. Add vegetable stock and bring to a boil. Add cauliflower and carrots, cover and cook for 5 minutes. Stir in broccoli and basil, cover and cook for 10 minutes until cooked through.

Nutritional Facts: Servings: 6; Calories – 60; Carbohydrates – 9 g; Total Fat – 2.5 g; Saturated Fat – 0 g; Protein – 3.5 g; Sodium – 89 mg; Dietary Fiber – 3 g

RATATOUILLE

Recipe Yield: Serves 4

Source: AICR

https://diabeticgourmet.com/diabetic-recipes/ratatouille

Ingredients

1 small eggplant, cut into 1/2-inch cubes

Salt and freshly ground black pepper

2 Tbsp. extra virgin olive oil

2 large red bell peppers, seeded and cut into 3/4-inch pieces

4 small zucchini, sliced

1 onion, coarsely chopped

4 cloves garlic, minced

1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped

1/3 cup chopped fresh basil

Directions

Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.

In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.

Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.

Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.

Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.

Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g

Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat