Meatless Monday

If you've ever thought of trying a vegetarian life-style, but was afraid that the change would be difficult, Meatless Monday is a good way to give it a try. This way, you only need to try one day a week to go without meat.

Of course, if you're already a vegetarian, you know that once you've made the commitment to going without meat that it's really a lot easier than you'd expected. Add to that the health benefits and tasty recipes, and it's really no more difficult that trying to eat healthy as a diabetic!

That said, here are six yummy diabetic and vegetarian recipes to help you through the day, including Lemon Broccoli Pasta and Roasted Stuffed Portobello Mushrooms with Spinach-Cilantro Pesto. Enjoy!

30-MINUTE MINESTRONE WITH BARLEY

This is from Diabetes Self Management.

To view this online, click here

Yield: 6 servings. Serving size: 1 cup.

Note: This recipe originally called for chicken or vegetable broth. However, since I'm posting this for Meatless Monday, I've taken out the chicken broth option and am leaving it at veggie broth.

Ingredients

1 teaspoon olive oil

1 red onion, chopped

1 carrot, diced

1 zucchini, diced

1 stalk celery, diced

1 clove garlic, minced

2 cups low-sodium vegetable broth

1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes

1 cup cooked pearl barley

1/4 cup chopped fresh Italian parsley

1 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon black pepper

6 tablespoons grated Parmesan cheese

Directions

Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.

Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.

Ladle soup into bowls; top each serving with 1 tablespoon cheese.

Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g

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

LEMON BROCCOLI PASTA

This is from Diabetes Self Management.

To view this online, click here.

Yield: 6 servings. Serving size: 1 cup.

Ingredients

3 tablespoons sliced green onions

1 clove garlic, minced

2 cups reduced-sodium vegetable broth

1 1/2 teaspoons grated lemon peel

1/8 teaspoon black pepper

2 cups fresh or frozen broccoli florets

3 ounces uncooked angel hair pasta

1/3 cup plain nonfat Greek yogurt

2 tablespoons grated reduced-fat Parmesan cheese

Directions

Spray large saucepan with nonstick cooking spray; heat over medium heat. Add green onions and garlic; cook and stir 3 minutes or until green onions are tender.

Stir broth, lemon peel, and pepper into saucepan; bring to a boil over high heat. Stir in broccoli and pasta; return to a boil. Reduce heat to low. Simmer, uncovered, 6 to 7 minutes or until pasta is tender, stirring frequently.

Remove from heat. Stir in yogurt until well blended. Let stand 5 minutes. Top with cheese before serving. Garnish as desired.

Nutrition Facts Per Serving: Calories: 120 calories, Carbohydrates: 20 g, Protein: 6 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 125 mg, Fiber: 2 g

Exchanges per serving: 1 Bread/Starch, 1 Vegetable.

SPINACH SOUFFLE

Recipe Yield: Serves: 4

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-souffle.

Note: The recipe originally called for beef or veggie broth. Since today is Meatless Monday, I've deleted the beef broth option.

Ingredients

1 small onion, minced

1 teaspoon margarine

3 tablespoons flour

1/2 teaspoon ground nutmeg

1/2 cup fat-free milk

1/2 cup reduced-sodium vegetable broth

2 egg yolks, lightly beaten

1 package (10-oz) frozen chopped spinach, thawed, well drained

Pinch white pepper

4 egg whites

Pinch cream of tartar

Directions

Saute onion in margarine in medium saucepan until tender; stir in flour and nutmeg and cook 1 to 2 minutes. Whisk in milk and broth and heat to boiling, whisking until thickened. Whisk about half the sauce into egg yolks; whisk yolk mixture into saucepan. Mix in spinach and white pepper.

Beat egg whites and cream of tartar in large bowl to stiff, but not dry, peaks; fold into spinach mixture and spoon into souffle dish. Bake, uncovered, at 350 degrees F. until puffed and browned, about 40 minutes. Serve immediately.

Nutritional Information Per Serving: Calories: 118; Fat: 3.9 g; Sodium: 167 mg; Cholesterol: 107.1 mg; Protein: 9.7 g; Carbohydrates: 12 g

Diabetic Exchanges: 1 Vegetable, 1/2 Bread, 1 Meat

ROASTED STUFFED PORTOBELLO MUSHROOMS WITH SPINACH-CILANTRO PESTO

Recipe Yield: Serves: 4

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/roasted-stuffed-portobello-mushrooms-with-spinach-cilantro-pesto.

Ingredients

8 large portobello mushrooms (5-6 inches diameter)

Vegetable cooking spray

1 cup finely chopped zucchini

1 cup shredded carrots

3 green onions and tops, thinly sliced

4 tablespoons dry unseasoned breadcrumbs

Spinach-Cilantro pesto (recipe follows)

Salt and pepper, to taste

1/2 cup (2 ounces) shredded reduced-fat mozzarella cheese

Directions

Remove and chop mushroom stems. Spray large skillet with cooking spray; heat over medium heat until hot. Saute mushroom stems, zucchini, carrots, and green onions until crisp-tender, 8 to 10 minutes. Stir in breadcrumbs and pesto. Season to taste with salt and pepper. Spoon vegetable mixture onto mushrooms.

Spray aluminum-foil-lined jelly roll pan with cooking spray; arrange mushrooms on pan. Roast mushrooms at 425 degrees until mushrooms are tender, about 20 minutes, sprinkling with cheese the last 5 minutes of roasting time.

SPINACH-CILANTRO PESTO

Makes about 1/2 cup

Ingredients

1 cup loosely packed spinach leaves

1/4 cup finely chopped cilantro

3 cloves garlic

1/4 teaspoon ground cumin

1 tablespoon grated fat-free Parmesan cheese

1-2 teaspoons olive oil

1-2 teaspoons lime juice

1-2 teaspoons water

Salt and pepper, to taste

Directions

Process all ingredients, except water, salt and pepper, in a food processor or blender until smooth; add water if necessary for consistency. Season to taste with salt and pepper. Serve at room temperature.

Nutritional Information Per Serving: Calories: 185; Fat: 3.9 g; Sodium: 206 mg; Cholesterol: 7.6 mg; Protein: 16 g; Carbohydrates: 19 g

Diabetic Exchanges: 4 Vegetable, 1 Meat, 1/2 Bread/Starch

HAZELNUT MACAROONS

Recipe Yield: Servings: 30 Cookies (1 per serving)

View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

Ingredients

4 egg whites

1/8 teaspoon cream of tartar

1/4 teaspoon salt

1 cup sugar

1 cup canned sweetened coconut

1/4 cup hazelnuts or pecans, finely chopped

Directions

Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.

Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.

Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g

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